WARM UP / MOBILITY
Dynamic hip and shoulder warm-up / joint prep.
Pre-squat hip openers
Shoulder / overhead stretch
Pre-squat hip openers
Shoulder / overhead stretch
Clean + Jerk Complex
Power clean + Hang clean + Front squat + Jerk
– In your teams of 3 (for WOD B) grouped on one barbell, individually work up to a moderate / heavy set of the complex. (15 min)
– Focus on perfect mechanics and positioning over heavier loads today. Do not “max out” today as we are testing your new 1RM’s later this week. Aim for 80-85% of 1RM Clean and Jerk.
– Focus on perfect mechanics and positioning over heavier loads today. Do not “max out” today as we are testing your new 1RM’s later this week. Aim for 80-85% of 1RM Clean and Jerk.
Team Barbell & Cindy AMRAP
In teams of 3, complete AMRAP in 20 min of:
1 Round:
9 Deadlifts (155/105)
6 Hang Power Cleans
4 Push Jerks
Then;
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
– Athlete 1 will start with the barbell complex, once complete move directly on to 1 round of Cindy. Athlete 2 may start on the barbell complex after P1 moves on to Cindy. Athlete 3 will follow, no athlete may move on to the next portion before the athlete ahead of them is complete. Athlete 1 will rest after completing their round of Cindy until P3 has completed the barbell complex.
– Team score is total complete rounds of the barbell complex + extra reps of barbell movements only.
– Beg/Int athletes, scale barbell weight so that first round may be completed unbroken. Scale Cindy reps to 5/8/12 so that rounds are no more that 45-60s.
1 Round:
9 Deadlifts (155/105)
6 Hang Power Cleans
4 Push Jerks
Then;
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats
– Athlete 1 will start with the barbell complex, once complete move directly on to 1 round of Cindy. Athlete 2 may start on the barbell complex after P1 moves on to Cindy. Athlete 3 will follow, no athlete may move on to the next portion before the athlete ahead of them is complete. Athlete 1 will rest after completing their round of Cindy until P3 has completed the barbell complex.
– Team score is total complete rounds of the barbell complex + extra reps of barbell movements only.
– Beg/Int athletes, scale barbell weight so that first round may be completed unbroken. Scale Cindy reps to 5/8/12 so that rounds are no more that 45-60s.
