Thursday, 7 September, 2017

WARM UP – MOBILITY
Quick dynamic warm-up

Power clean warm-up + WOD A complex review w/ empty barbells

WOD A
3 POSITION POWER CLEAN
Every 2 min x 6 sets:
Start light (~60-65%) and build to a moderate set of:
Clean Pull + High hang power clean + Hang power clean (just above the knee) + Power clean

Maintain positions, footwork, and perfect mechanics across each set.
Complete as a complex, no dropping the bar between reps.

WOD B
EMOM x 12 (6 sets each alternating)
B1: 3 x Dynamic effort deadlifts (50-60% of 1RM)
B2: 3 x Tall/explosive Box jumps (challenging but safe height)

(experienced lifters may add banded resistance to deadlift, but keep mechanics perfect and bar speed high)

WOD C
Choose one of the following tabata sets:
Score is number of reps completed in lowest scoring round.

TABATA SQUATS
8 rounds of 20 secs work / 10 secs rest
Score is lowest round
— OR —
BOTTOM-TO-BOTTOM TABATA SQUATS
8 Rounds of 20 secs work / 10 secs rest: Air Squats
During 10 secs “rest” you must sit in the bottom of your squat
Score = lowest round
— OR —
TABATA PISTOLS
8 Rounds of 20 secs work / 10 secs rest: Alternating pistols

Optional Conditioning
Row 1000m @75-80% effort
Rest 3-4 mins
Row 1000m @85-90% effort

Attempt to hold a slightly faster pace on second 1km