11.05.2021

Warm Up
2 sets
1:00 row/bike/ski
20L/20R lateral banded walks
5 inchworms
barbell front rack squat hold 45/35#, 30 seconds
5 barbell front squats 45/35#



Primer
3 sets
1 clean extension
1 clean high pull
1 hang power clean & jerk
1 front squat
build load from 45%-60% clean & jerk max


Strength (12:00)
Every 2:00 for 6 sets
1 power clean + 1 front squat + 1 jerk
start at 60% and build load


WOD (20:00)

"Ball Be Rollin"

5 sets
every 3:00
5 burpee ball slams 35/25
10 ttb or hanging knee raises
15 wall balls 20/14
max cals row in remaining time
Rest 1:00

12.27.18

Warm Up
2:00 row or bike

2 easy rounds of:
7 box step downs
7 ring rows
4 inchworms
4 Cossack lunges each side
4 Kip swings


WOD 12:00 EMOM
min 1: 45 seconds of seated sled pulls- add 2-3 plates to the small sleds
min 2: 15 wall balls 20/14
min 3: 10 burpee ball slam- stand up from your burpee while grabbing your slam ball and then throwing it to the floor. Then finish your burpee and repeat.


Clean Technique Warm-Up
(5 reps of each, two times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk


Skill: cleans- 6 sets

1 rep pause power clean + 1 power clean
3 pauses: knee, mid thigh, and receiving position
60%
65%
70%
70%
75%
75%
then...
3 sets of 2 reps clean pull
80%, 85%, 90%