Friday, 11 February WOD

Warm-up

  • 2:00 Machine –then– 3 Rounds
    • 10 Single Leg KB deadlifts (light, each side)
    • 10 Air Squats / Squat Jumps / Goblet Squats
    • 10 Single arm KB strict press
  • -Front Rack stretch
  • -10 World Greatest stretch (each side)
  • -Hamstring Stretch
  • Barbell Warm Up: (empty BB)
    • 5 Clean deadlifts up to knee
    • 5 Clean Pulls
    • 5 Hang Muscle Cleans
    • 5 Push Press
    • 5 Hang Power Cleans
    • 5 Push Jerks
    • 5 Hang Squat Cleans
    • 5 Split Jerks
    • 5 C&Js

STRENGTH

  • Clean & Jerk 5×1 at 85% 1RM Rest as needed between sets.

Five singles here, if you feel good start at 80% and go up in small jumps up to 85-87% of 1RM otherwise stick with the same weight for all 5 sets focusing on technique and mechanics.

METCON

  • 5 rounds for time of:
    • 10 Deadlifts, 225/155 lbs
    • 20 Wall Balls, 20/14 lbs

Scaling Options: Use a weight for the deadlifts that is moderate and allows you to go unbroken while still being challenging towards the last few reps each time. Use a med ball weight that enables you to go unbroken for all 20 reps each round.

Time Cap: 15 mins

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