0:00-10:00 General Warm-up
10:00-15:00 Explanation of Skill Work
15:00-21:00 Skill Work
21:00-30:00 Transition to WOD
30:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Forearm Stretch
Front Rack Stretch
Lat Stretch on Rig
Calf Stretch on Rig
Samson Stretch
Walking Straight Leg Marches
—after 3 Rounds—
2 minutes machine of your choice
Skill Work
3 sets of 3-5 reps: Quick Power Cleans (VIDEO)
3 sets of 3-5 reps: Slow Power Cleans (VIDEO)
The focus of the Quick Power Cleans is to work on pulling yourself under the bar to a good receiving position
The focus of the Slow Power Cleans is to work on your positioning as you come off the floor…remember, if you can’t do it correctly at a slower speed and/or lighter weight then you will not be able to do it correctly at full speed and/or a heavier weight
Recommended doing as an EMOM 6
WOD Prep
3 Rounds
10/6 Calorie Bike
5 Deadlift
2 Power Cleans
WOD:
AMRAP 20
15/11 Calorie Bike
10 Deadlift @185/125
5 Power Cleans
SCORE: Rounds + Reps
PACE GOAL: 8 Rounds
FOCUS:
Cardio Weightlifting
Strength Endurance will be the limiting factor
STRATEGY:
RPE of 7 on the Bike
5/5 or 6/4 on Deadlift
Singles on Power Cleans
EQUIPMENT CONSIDERATIONS:
Tomorrow is machine of your choice, so this is pretty flexible on modifications according to class size
Ski and Row will make this more challenging because of Lat/Hamstring fatigue
We have Shuttle Runs on Thursday so an outside run of 200m would be a good mod if weather allows
You could also turn this into a partner WOD with reps changing to: 20/17/14, 12, 6
NO BARBELL OPTION:
12 Russian KB Swings in place of Deadlift
Single DB Curls in place of Cleans, 3 per arm
BEGINNER: No barbell option
SCALED: 155/105
Rx+: 205/145
COMP: 225/155