Wednesday, 30 August, 2017
WARM UP – MOBILITY
(10-12 mins total for warmup)
1) 3-4 mins running/plyo warmup
2) Dynamic hips, hamstrings, front rack stretches
—
-5 mins to build to starting weight for A1. Experienced lifters grab bars and weights and start warming up, newer lifters review Power Clean tech with coach.
WOD A
POWER CLEAN X 2
(20 mins for A1&A2)
A1) Power Clean E90SECS x 8 sets:
Sets 1&2: 6 T&G reps @ 60-70%
Sets 3&4: 4 T&G reps @ 70-80%
Sets 5-8: 2 reps @ 85-95% (no failure – these don’t have to be T&G)
—Rest 3 mins—
A2)
MR CLEAN
1 min on / 1 min off for max reps:
Min 1) AMRAP Power Cleans @ 90% of today’s heavy double
-Rest 1 min-
Min 2) AMRAP @ 80%
-Rest 1 min-
Min 3) AMRAP @ 70%
Score = total of all reps combined
WOD B
FRONT SQUAT X 2
Using the remaining time in class, build to a heavy Front Squat double using the same rep scheme as A1.
ACCESSORY
3 Rounds:
8-10 Bulgarian Split Squats per leg @ 3010 tempo
8-10 GH Raises @ 3010 tempo
-Rest as needed between movements
Optional Conditioning
Alt. EMOM x 12-16 mins (6-8 sets of each)
1) 6-10 Cal Bike (40-45 secs max)
2) 12-15 Ball Slams
