FRIDAY 8-30-19

WARM UP

2 Rounds:

100 Meter Run

10 Glute Bridges

10 Russian Baby Makers

2 Rounds:

100 Meter Run

10 Russian Kettlebell Swings

10 Kettlebell Goblet Squats

With Lighter Kettlebell

STRENGTH

Box Squat (On the 0:00)

On the Minute x 7:

2 Box Squats

STIMULUS

• For these box back squats, set the box just below parallel

• Start around 55% of your 1RM Back Squat and Build over the 7 rounds

• The focus here is on control and speed coming off the box over the weight used

• This is part 1 of a 2-part “running clock” piece

• The box squats will go from 0:00 – 7:00

• You’ll rest from 7:00 – 10:00 before beginning the clean complex, which lasts from 10:00 – 20:00

Clean Complex (On the 10:00)

Every 1:30 x 7 Sets:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

STIMULUS

• All three reps of the complex are desinged to be completed without letting go of the bar

• The power clean and squat clean come from the ground, while the hang squat clean starts above the knee

• With the clock still running from part 1, these rounds will begin on the 10:00 – 11:30 – 13:00 – 14:30 – 16:00 – 17:30 – 19:00

• The following percentages are based off of your 1RM Squat Clean:

    * Set 1: 60%

    * Set 2: 65%

    * Set 3: 70%

    * Sets 4-7: Build to a Heavy Complex

• Make sure to prepare for the quick, 3-minute transition from the final box squat to the first set of this clean complex

WOD

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Barbell: 115/85

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