WARM UP / MOBILITY
5 min Dynamic hip, hamstring, mid-line warm-up
2 sets alternating:
5 x Tall box jumps (work on violent hip extension and fast hip retraction
12-15 x Kettlebell Swings
8-10 Ring rows ‘or’ 6-8 Strict pull-ups
—
Quick review of power clean + touch and go technique
2 sets alternating:
5 x Tall box jumps (work on violent hip extension and fast hip retraction
12-15 x Kettlebell Swings
8-10 Ring rows ‘or’ 6-8 Strict pull-ups
—
Quick review of power clean + touch and go technique
WOD A
POWER CLEAN X 2
Every 2 min x 7 sets:
Sets 1 & 2: Power Clean x 6 (touch and go)
Sets 3 & 4: Power Clean x 4 (touch and go)
Sets 5, 6, & 7: Power Clean x 2
—
Start at a moderate-heavy set of 6 reps (~60-65% of 1RM for experienced athletes)
Attempt to add weight each set and build to a heavy/2RM ‘touch and go’ Power Clean.
Sets 1 & 2: Power Clean x 6 (touch and go)
Sets 3 & 4: Power Clean x 4 (touch and go)
Sets 5, 6, & 7: Power Clean x 2
—
Start at a moderate-heavy set of 6 reps (~60-65% of 1RM for experienced athletes)
Attempt to add weight each set and build to a heavy/2RM ‘touch and go’ Power Clean.
WOD B
OPEN WOD 14.3
Complete AMRAP in 8 min:
10 Deadlifts (135/95)
15 Box jumps (24/20″)
15 Deadlifts (185/135)
15 Box jumps
20 Deadlifts (225/155)
15 Box jumps
25 Deadlifts (275/185)
15 Box jumps
30 Deadlifts (315/205
15 Box jumps
35 Deadlifts (365/225)
15 Box jumps
—
Scale weights as needed, but attempt to add at least 10-20 lb each set. Weights must be changed by the athletes. Step up and/or down will count as Rx.
10 Deadlifts (135/95)
15 Box jumps (24/20″)
15 Deadlifts (185/135)
15 Box jumps
20 Deadlifts (225/155)
15 Box jumps
25 Deadlifts (275/185)
15 Box jumps
30 Deadlifts (315/205
15 Box jumps
35 Deadlifts (365/225)
15 Box jumps
—
Scale weights as needed, but attempt to add at least 10-20 lb each set. Weights must be changed by the athletes. Step up and/or down will count as Rx.
Masters 55+ Rx loads:
Men: 95, 135, 185, 225, 275, 315
Women: 65, 95, 115, 135, 155, 185
Men: 95, 135, 185, 225, 275, 315
Women: 65, 95, 115, 135, 155, 185
Optional / Accessory
Complete 2-3 rounds NFT:
8-10 x Strict toes to bar (@3,1,1,1)
40-50 x Banded good mornings
8-10 x Strict toes to bar (@3,1,1,1)
40-50 x Banded good mornings
