Thursday, 17 March WOD

Warm-up

  • 2 Rounds
    • 1:00 Row
    • 10 Cossack Squats (each side)
    • 10 KB Strict Press (holding kb upside down)
    • 10 Squat Jumps
    • 10 Leg Swings (each leg)
  • -World’s greatest stretch (10x side)
  • -Couch stretch (0:30 each side)
  • -0:30 Squat Hold + 5 Tempo Air Squats
  • -Front Rack Stretch
  • Barbell Warm Up: (empty BB)
    • 5 Clean grip deadlifts
    • 5 Tall Power Cleans (no hip hinge, just pull elbows to the ceiling and drop under the bar)
    • 5 Pause Front Squats
    • 5 Hang Power Cleans
    • 5 Front Squats
    • 5 Hang Power Cleans
    • 5 Squat Cleans

STRENGTH

  • 1x [ 1 Hang Power Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Power Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Power Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Power Clean + 1 Squat Clean ]
  • 1x [ 1 Hang Power Clean + 1 Squat Clean ]
    • Use the same weight for each set. Rest 1:30 between sets.

75% 1RM Clean Rest 1-1:30 mins.

METCON

  • 21-15-9 reps, for time of:
    • Hang Power Clean, 135/95 lbs
    • Burpee Pull-up, 6 in

Shoot for around 8 minutes for this one, try to hold big sets on the hang power cleans and find a rhythm for the burpee pull ups. Scaling Options: Use a weight that you can keep sets of 7-10 reps unbroken with on the Hang Power cleans. For the burpee pull ups pick a bar that is 6” above reach but if needed lower the height in order to assist the pull up with the jump more.

Time Cap: 12 mins

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