WARMUP/MOBILITY
1) 7-8 mins
2-3 Rounds
10 med-ball cleans
alternate with dynamic stretches for cleans:
Hip opener lunges, shoulder/wrist warmups; down dog, pushups etc.
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2) 4-5 mins
BB Warmup with empty bar – 20 reps UB, rest 20-30 secs x 2 rounds:
5 Clean Deadlifts
5 Power Cleans
5 Front Squats
5 Squat Cleans
WOD A
Clean x 2
15 mins:
-Build up to and hit 3 sets of 2 reps at 85-90% of 1RM Clean ***we aren’t trying to hit just one heavy or max set of 2 here, the goal is 3 working sets at the same or very similar weight.
-Newer lifters: work on technique in sets of 3-5 reps either from the hang or from the ground, building weight only as technique allows.
WOD B
Open WOD 11.2
20 min AMRAP:
5 Power Cleans 145/100lb
10 Toes to Bar
15 Wallballs 20lb 10′ / 14lb 9′
***Masters 55+ Rx***
Men: 130lb / 20lb 9′
Women: 75lb / 10lb 9′
Accessory
2-3 sets:
20-30 GHD Hip extensions
10-12 Powell Raises @ 3011 tempo
