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.