Monday, June 17th
Dynamic Warm Up Option:
3 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out.
Then 3 sets of 5 reps with an empty bar:
straight leg deadlift
hang muscle/power clean
behind the neck press (snatch width)
Skill Practice Warm Up: None.
Strength: 4x6 Back squat
4 sets of 6 reps, same weight across @ 70-80% of max
Super Set: 4x7 half kneeling single arm db press
(4 sets of 7 reps, each side, same weight with all sets)
WOD For time:
30 Power Clean
(Health: 35lb hang Power Clean / Athletic*: 65lb / Perf: 95lb) or 40 db power cleans (20lb, 35lb*, 50lb)
1 min rest
Then 3 rounds
10 ring dips
(Health: 6 ring push-ups / Athletic*: 6 reps / Performance: 10)
15 deadlifts (same weight as power cleans)
Scaling Guide: 6 - 10 minutes. About 3 min for the first part and 1 min per round on the second. Scale Up: 95/135lb bar.
Tips: Scale to get through the cleans in 2-3 minutes. This means you scale UP or DOWN. Pick a weight you can do 5 every thirty seconds at least. For the second portion, use a kipping ring dip for speed. Try to break up this portion as little as possible!
Optional ‘Cash Out’ or Hypertrophy:
16 suitcase lunges
40 double unders
3 sets of:
12 narrow grip chin ups in a super set with 12 db weighted step ups