WARM UP / MOBILITY
Dynamic hip + squat warm-up
Green band anterior hip opener 45-60s + Quad stretch 30s (reach back and pull heel in like a couch stretch)
Banded front rack stretch
—
Front squat warm-up
High hang clean tech / warm-up
Green band anterior hip opener 45-60s + Quad stretch 30s (reach back and pull heel in like a couch stretch)
Banded front rack stretch
—
Front squat warm-up
High hang clean tech / warm-up
WOD A
HANG CLEAN X 3
Every 2 min x 7 sets: 3 x High hang cleans
Start at 50-60% of 1RM Clean and build as needed to a heavy but not maximal set.
– Focus: vertical torso with weight in the heels for your start position, aggressive leg drive/shrug, speed under the bar (fast hips, feet, and elbows!)
– Speed and mechanics over maximal weight today.
Start at 50-60% of 1RM Clean and build as needed to a heavy but not maximal set.
– Focus: vertical torso with weight in the heels for your start position, aggressive leg drive/shrug, speed under the bar (fast hips, feet, and elbows!)
– Speed and mechanics over maximal weight today.
WOD B
TIMMMAAY!!
Complete 3 rounds for time:
21 Cal Row
15 Box jump-overs (24/20?)
12 Chest to bar pull-ups
9 Thrusters (115/75)
– Rest 2 min between each round –
—
Subtract the 4 min rest (+ possible stagger) off of your finish time.
Attack each round at a sprint pace.
Scale pull-ups as needed, should be no more than 2 sets.
Thruster should be “heavy” but unbroken through most rounds ideally.
21 Cal Row
15 Box jump-overs (24/20?)
12 Chest to bar pull-ups
9 Thrusters (115/75)
– Rest 2 min between each round –
—
Subtract the 4 min rest (+ possible stagger) off of your finish time.
Attack each round at a sprint pace.
Scale pull-ups as needed, should be no more than 2 sets.
Thruster should be “heavy” but unbroken through most rounds ideally.
WOD C (Accessory /Optional)
3 rounds NFT:
200 ft farmers walk (Heavy but unbroken)
12-15 x V-ups / Tuck-ups + ME Hollow hold (no rest between movements)
200 ft farmers walk (Heavy but unbroken)
12-15 x V-ups / Tuck-ups + ME Hollow hold (no rest between movements)
