Wednesday, 9 February WOD

Warm-up

• 2:00 Row or Bike –then– 2 Rounds
  • 0:30 HS Hold
  • 5 Burpees
  • 0:30 Hollow Hold
  • 5 Scap Pull Ups + 5 Kip Swings With PVC pipe then with empty BB -Front rack stretch -Back rack stretch
• Barbell Warm Up: (empty BB)
  • 7 Clean Deadlifts (with pause at knee)
  • 7 Clean Pulls
  • 7 Tall Power Cleans
  • 7 Hang Power Cleans
  • 7 Low Hang Power Cleans

STRENGTH

• 3 Power Cleans, 80% 1RM Every 1 min for 7 mins.

Do these as relatively quick singles. Work on increasing speed once you pass the knee.

METCON

• For 4 cycles: AMRAP in 3 mins of:
  • 3 Power Cleans, 135/95 lbs
  • 6 Burpees
  • 9 Toes-to-bars
  • Rest 1 min between each cycle.
• For each cycle restart the AMRAP.

A good goal to shoot for is about 3 rounds per AMRAP. Scaling Options: These power cleans should be at a light weight that allows you to go T&G at least for the first few rounds. Scale to knee to elbows or knee raises if needed work on keeping that kip swing and rhythm going.