Dec 13, 2017

 

a) WARM UP:

3 Rounds:

  • 1:00 Light Bike/Row/Ski
  • 5 Burpees
  • 5 Sit Ups
  • 5 leg swings – front/back & side/side
  • 5 bird dogs – hold extended position for 3 secs
b) STRENGTH:

Movement Primer: 5 Sets, starting with an empty barbell and gradually increasing:

  • 5 Hang Clean High Pulls (from above knee)
  • 3 Pausing Push Jerks (pause at dip and pause at catch)
  • 1 Pausing Front Squat (5 seconds in bottom)

Then, on the 2:00 x 5 Sets of the below complex:

= 3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

  • Set #1 (On the 0:00) – 1 Complex @ 60% of 1RM Clean & Jerk
  • Set #2 (On the 2:00) – 1 Complex @ 65%
  • Set #3 (On the 4:00) – 1 Complex @ 70%
  • Set #4 (On the 6:00) – 1 Complex @ 75%
  • Set #5 (On the 8:00) – 1 Complex @ 75% – 80%

On the final set, we can continue to climb if the weight is moving well.

c) WOD:

3 Rounds:

  • 20 Hang Power Cleans
  • 20 Front Squats
  • 20 Push Presses

Rx – 95/65

** choose a weight here that you could do each part (20 reps) unbroken

 

d) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
Posted in WOD