WEDNESDAY 8-14-19

WARM UP

500 Meter Row

400 Meter Run

3 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

Clean Technique

On the 1:30 x 5 Sets:

Pausing Clean Pull

Low-Hang Squat Clean

Front Squat

STIMULUS

• This 3-movement complex is designed to be completed without dropping the bar

• Rounds begin on the 0:00, 1:30, 3:00, 4:30, and 6:00

• The weights prescribed here should be light enought that you can maintain excellent technique

• Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean

• For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

Barbell Cycling

Warmup Set

Not For Time:

3 Squat Cleans (45%)

2 Squat Cleans (55%)

1 Squat Cleans (65%)

1 Squat Cleans (75%)

1 Squat Clean (85%

For Time:

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

STIMULUS

• This barbell conditioning piece uses your 1RM Clean to determine weights used

• For example, if you have 1RM Clean of 300 lbs, your weights would go: 135-165-195-225-255

• Use one barbell and change weights after you finish the prescribed reps

WOD

AMRAP 15:

60 Double Unders

30/24 Calorie Row

5 Power Cleans (165/115)

5 Hang Squat Cleans (165/115)

5 Squat Cleans (165/115)

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