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Wednesday 05242023

WARMUP


STRENGTH

Below Knee Hang Power Clean

4 sets of 2 reps  @ 70-75%


% based on feel for the day, drop & reset between each rep, intent is good speed/control, not super heavy DEADLIFT THE BAR UP  stand, drop to below knee stopping 1" off floor, then go into power clean


DEADLIFTS

Set 1 – 5 reps  @ 80%

Set 2 – 3 reps  @ 85%

Set 3 – Max reps  @ 90%


WOD

4 sets:

1 min Clock:

12 DB Front Squats 50/35lb

AMRAP crossover singles/ Double unders .. if you don’t have crossovers in remaining time !

--1 min rest--


-rest 4 min-


4 sets:

1 min Clock:

10 DB Power Clean 50/35lbs

AMRAP Wall Walks

remaining time

--rest 1 min--


Db work should only be 30sec of work … if over scale back the reps!

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