March 27, 2017

 

a) WARM UP:

8 min amrap:

  • 10 Air Squats
  • 8 Jumping Jacks
  • 6 Leg swings per leg – front/back & side/side
  • 4 push ups

 

b) STRENGTH:

Minutes 0:00 – 5:00:

Complete 2-3 Sets of the below complex with a light load (working up to 45%).

  • Clean Deadlift + 2 Hang Clean High Pulls + 1 Hang Squat Cleans

3 Position Squat Clean: high hang + hang (above knee) + from ground

  • On the 5:00 – 1 Complex @ 45% of 1RM
  • On the 6:30 – 1 Complex @ 50%
  • On the 8:00 – 1 Complex @ 55%
  • On the 9:30 – 1 Complex @ 60%
  • On the 11:00 – 1 Complex @ 65%
  • On the 12:30 – 1 Complex @ 70%
c) WOD:

13 min AMRAP:

  • 15 Calorie Row
  • 12 Deadlifts
  • 9 Hang Power Cleans
  • 6 Push Jerks

Rx – 135/95* (choose a weight in which you could do the above unbroken)

d) ACCESSORY WORK:

  • Grip training – hang from bar – accumulate 2 mins
  • Added work: hang from bar in L sit for 2 mins
e) POST-WOD MOBILITY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD