WOD
Monday 02.10.2020
POSTED ON February 9, 2020
Monday | 02.10.2020
Warm Up:
5 muscle cleans
5 hang power clean + squat
5 above the knee hang squat clean
5 push jerks
x2-3 sets
Foundation: Set the clock for 3 minutes for 7 rounds, the first two rounds are warm-up. At round 3, the bar should be loaded to a somewhat heavy starting point to build on for the next 5 rounds.
*build off the previous weeks complex and add the front squats to this cycle
*Receive the bar in a squat for advanced and power for beginner
A. 1 hang clean above the knee + 1 high hang clean (power position – see video below) + 2 front squats
Metcon: “Like a Rock”
RX/Level 1
10 power cleans 135/95
10 push jerks 135/95
3 rounds for time
Intermediate/Level 2
10 power cleans 115/85
10 push jerks 115/80
3 rounds for time
Beginner/Level 3
10 power cleans 75/55
10 push jerks 75/55
3 rounds for time
ROMWOD:
1min single leg saddle L/R
1min half split L/R
1min dragon L/R
x3
