friday 6-28-19

 

WARM UP

On the Minute x 12 (4 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 –  10 Pushups + 15 Air Squats
Minute 3 – 100 m Run
Minute 4 – 10 Russian KBS

3 Sets:
3 Inchworms
6 Russian Baby Makers
:15s GHD Static Hold – Belly Up (Supine)

 

Clean Primer
3 Sets, building steadily in load:
3 Power Cleans
2 Front Squats
1 Hang Squat Clean

 

Strength

On the 1:00 x 7 Sets:

2 Hang Squat Cleans
1 Split Jerk

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate for the day.

we are not looking to push past 83%. Complex is intended to be completed unbroken.

 

WOD

For Time:
21/15 Calorie Row
400 m run
15/12 Calorie Row
200 m run
9/9 Calorie Row
100 m run
… Directly into:
21 Hang Clusters (135/95)

Hang Cluster = Hang Squat Clean Thruster

 

Push a pace that you can hold steady on the  row and run.

As some thoughts for a break-up strategy:
6-5-4-3-3
5-5-5-3-3
7×3

In all of the above situations, we have sets. There will be days where steady singles is the plan… today, let’s try to hang on and push outside the comfort zone.

 

 

 

 

 

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