THURSDAY 2-14-19

Warm up

PREP ON THE HAMSTRINGS
3 Sets
Weighted hamstring stretch:
0:20 Stretch (light weight)
0:10 Relax (standing)

SKILL AND BUILD UP

Every 1:30 for 4:30 (3 sets):
Set 1: 3 Hang power cleans + 3 front squats (light)
Set 2: 3 Hang power cleans + 3 front squats (medium)
Set 3: 3 Hang power cleans + 3 front squats (medium heavy)

Every 1:30 for 4:30 (3 sets):
Set 1: 3 Push press + 3 jerk (light)
Set 2: 3 Push press + 3 jerk (medium)
Set 3: 3 Push press + 3 jerk (workout weight)

CONDITIONING WOD
3 Rounds for time:
400m Run
21 toes to bar
12 Shoulder to overhead (155lbs/105lbs)

There is a 15:00 cap. Keep the clock running.

Notes:
This is a 10-ish minute workout, depending on the rest needed for the unbroken sets of toes to bar. As you fatigue, emphasize the backswing of the toes to bar.

For the shoulder to overhead, you may choose push press if this movement is a strength. For most, a shoulder width push jerk is the best option. Rest enough to complete the set unbroken, if possible.

 

IN 5:00 3 HANG POWER CLEAN + 3 FRONT SQUAT
TIPS
From 15:00-20:00

Find a max for the complex:
3 Hang power cleans + 3 front squats

*Once the bar gets picked up it cannot be put down until the final front squat is completed.
*Leaderboard the heaviest set.

With 5:00, you’ll have to have a plan going in. You’ll likely only get 3 attempts:

Attempt 1: sure thing… no problem fatigued or not.
Attempt 2: what you’re really hoping to hit, taking fatigue into consideration.
Attempt 3: your dream weight. Your hang cleans will likely limit what is possible.

ACCESSORY WORK

2 Sets of:
1:00 GHD paddling
1:00 Rest

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