WEDNESDAY 3-6-19

 

LOTS TO DO TODAY, KEEP MOVING.

STAY FOCUSSED, NO DISTRACTIONS

WARM UP

On a rower, complete 5 intervals of:
0:50 Easy
0:10 Hard

KETTLEBELL FRONT RACK WARM-UP

1RNFT

10/10 Half kneeling windmills.
10/10 Arm bar with press.
10/10 Quadruped rotations.
10/10 Half kneeling halos.

HEALTHY SHOULDERS & HAPPY SQUAT

 

 

PUSH JERK

Warm Up Sets:
Every 1:30 for 6:00 (4 sets):
Set 1: 2 Push jerks @ 40% 1RM clean & jerk
Set 2: 2 Push jerks @ 50% 1RM clean & jerk
Set 3: 2 Push jerks @ 60% 1RM clean & jerk
Set 4: 2 Push jerks @ 70% 1RM clean & jerk

Working Sets:
Every 1:30 for 7:30 (5 sets):
Sets 1-2: 2 Push jerks @ 75% 1RM clean & jerk
Sets 3-5: 2 Push jerks @ 80% 1RM clean & jerk

WOD

CONDITIONING

CAP @ 25 MIN

At an easy pace :

150 Single unders
50 1-Arm dumbbell squat snatches, alternating
10 Strict handstand push-ups

10 kipping handstand push-ups
150 Single unders
50 Dumbbell front squats
10 Ring muscle-ups
150 Double unders
50 Thrusters (95lbs/65lbs)
10 Dumbbell hang power cleans
150 Single unders
50 Dumbbell deadlifts
10 Weighted box step overs

*Use (50lbs/35lbs) dumbbells.

Notes:
This is an aerobic workout that will give you exposure to some movements we have not completed yet in the 2019 Open. Perform this workout at an easy to moderate pace. Focus on the EFFICIENCY of each movement and PRACTICE. None of the sets need to be performed unbroken.

 

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