0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Technique Work
20:00-30:00 Technique Work
30:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Pigeon Stretch
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
Technique Work
5 minute review of 2-Slide Power Clean (VIDEO)
EMOM 5: 2 x 2-Slide Power Clean
*this focuses on good positioning and transition to the launch for the hang power clean
WOD:
“Incredible Hulk”
AMRAP 20
5 Deadlift @115/75
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
*barbell is taken from the ground, not from the rig
SCORE: Rounds + Reps
PACE GOAL: 9-11 Rounds
FEEL:
Mental Grind
With just the barbell, there is nowhere to go, as the time goes on it will be tough to force yourself to pick up the barbell
We will repeat this in Week 6
STRATEGY:
The goal is to try and do a full round without putting the barbell down, one movement leads right into the next
10 Rounds would be doing a round every 2 minutes
It is easy to do extra reps if you are not paying attention…example: if you do 5 deadlifts then drop the bar, you are doing an extra deadlift to begin your hang power cleans
PARTNER OPTION:
Same format, but you split the work
Would recommend alternating full rounds or alternating movements within the round
BEGINNER: 75/55 and/or partner option
SCALED: 95/65 and/or may rack the barbell on the rig if you are not comfortable transitioning the barbell to your back for the back squats, and/or partner option
Rx+: must complete a full round without putting the barbell down