Search

Wednesday 12082021


WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 6 Box Step-Ups + 6 Air Squats + 6 Straight Leg Sit-Ups

Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats (W/ Empty Barbell)


STRENGTH

(PART A] 7min

Build to Heavy Single power clean

[PART B] 5 min

Hang Power Cleans:

2 Unbroken Sets @ 65% of Above

Rest 2:00 Between Sets


7 min

[All Percentages Based Off 1RM Deadlift]

DEADLIFTS

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 1 @ 70%

1 Set of Max Reps @ 75%

WOD 15-25 min cap

‘SNEAKY SEVENS ‘

7 Rounds For Time:

7 Box Jump Overs (30"/24")

7 Power Cleans 135 / 95 lb

7 Toes to Bar

7 Front Squats 135 / 95 lb

7 Bar-Facing Burpees

7 Push Jerks 135 / 95 lb

7 Chest to Bar Pull-ups


LEVEL 2

95/65

24/20 “

knee raises pullups

- Smooth on the box jump overs and bar-facing burpees.

- Sets or quick singles on the cleans.

- 1-2 sets on the toes to bar and chest to bar.

- Push for unbroken front squats and push jerks.

- Quick transitions throughout.


231 views0 comments

Recent Posts

See All

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%