0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Lat Stretch on Rig
Calf Stretch on Rig
Lying Quad Stretch
Lying Glute Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
5 Hang Clean High Pulls
3 Hang Squat Cleans
Strength
Squat Clean
5x1 @70%
4x1 @75%
3x1 @80%
FOCUS:
Back to Squat Cleans, heavyish to heavy single repetitions, this will set us up to max out next week
NO BARBELL OPTION:
Single DB/KB Hang Squat Clean 12x4 (2 each arm, each set)
OPEN TIME OPTION
14 minutes
CONTROLLED TIME OPTION
EMOM 5, then 1 minute rest/weight change before EMOM 4
So…EMOM 5, 1 minute, EMOM 4, 1 minute, EMOM 3
WOD Prep
3 Rounds
10/6 Calorie Bike
6 Hang Power Clean & Jerks
WOD:
3 Rounds For Time
24/16 Calorie Bike
12 Hang Power Clean & Jerks @115/80
SCORE: Time
PACE GOAL: 7:00-10:00
FEEL:
Zero to 💯
This will definitely escalate quickly
Half way into the bike in round 2 is when it will hit
This is 36 Hang Clean & Jerks, it will mentally prepare everyone for the repeat of Grace next week
STRATEGY:
RPE 8 on the bike, whatever you have left in the last round
It will be very challenging to stay unbroken on the Hang Clean & Jerks, but try to do no more than two sets
It can help to have a very slight pause at the top of the Jerk to help breathe and control your heart rate
EQUIPMENT MODIFICATIONS:
The bike is pretty essential for the stimulus
You could change the format to Alt. EMOM 8: M1: 30 seconds Max Bike, M2: 30 seconds Max Hang Clean & Jerks
Ski is another good option
We Row tomorrow, but you could have this as an option if needed…If so then I would take out the Row on Saturday
NO BARBELL OPTION:
16 Single DB Hang Clean & Jerks
16 Single KB Hang Clean & Jerks
16 Single KB Sumo Deadlift High Pulls
BEGINNER: 16/11 Bike, 75/55
SCALED: 95/65
Rx+: 135/95
Comp: 135/95, all Hang Clean & Jerks must be unbroken