Wednesday, 2 March WOD

Warm-up

  • 3 Rounds
    • 20 Cal Row
    • 15 Hollow Rocks / V-Ups / Kip Swings
    • 10 Air Squats / Tempo Squats / Squat Jumps
    • 5 Inch Worms + Push Up
  • -Pigeon Stretch (0:30 per side)
  • -Front Rack stretch (w/barbell)
  • Barbell Warm Up: (empty BB)
    • 5 Clean Deadlifts
    • 5 Pause Front Squats
    • 5 Clean Pulls
    • 5 Hang Squat Cleans
    • 5 Front Squats
    • 5 Squat Cleans

STRENGTH

  • Squat Clean 2-2-2-2-2 Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Start at 70% 1RM and work up each set with small jumps of 5-10lbs.

METCON

  • Complete as many rounds as possible in 20 mins of:
    • 5 Power Cleans, 165/115 lbs
    • 10 Toes-to-bars
    • 15 Hand Release Push-ups

Stay moving on this one keep it smooth and controlled from the start, power cleans should be singles. Scaling Options: Scale to a power clean weight that allows you to do singles with good form. Scale to knee to elbows or V-Ups if needed. For the push ups focus on quality reps using a bench or box for elevation to keep good reps going, if you use a bench or box do regular push ups.

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