Saturday 6/10/17

Regular weekend schedule ahead! A reminder that our 9:30AM Sunday Yoga class is open to all members, and no previous yoga experience is required. Come improve your flexibility and restore your body after a great week of training!

Barbell Technique / Strength

Barbell Complex (8 sets, ascending)

Every 90 seconds, for 12 minutes: perform 1 complex. Build over the 8 sets to today’s heavy.

Each complex = 5 distinct movements:

1 Deadlift
1 Power Clean
1 Front Squat
1 Push Jerk (with OHS grip width)
1 Overhead Squat

Barbell Conditioning

“Death by Power Clean”

EMOM for 15′

Rx: 155/105- scale to a weight that is at most 65% of your max Power Clean. Record weight to comments.

Minute 1: Complete 1 Power Clean
Minute 2: Complete 2 Power Cleans
Minute 3: Complete 3 Power Cleans
…etc. until time is up

Continue this pattern until you are unable to complete the designated amount of reps within the minute. If this happens, SUBTRACT 3 from your last SUCCESSFUL round and complete that number each minute until the 15 minutes is up.

Your score is the total number of rounds you were able to successfully complete, before missing or reducing the reps (max score = 15)

Cash-Out / Cool Down

5-10 Mins. Stretch & Smash any body part that feels particularly tight!

Categories: WOD

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