WODs

11.6.18

11/06/2018

11.6.18

 

A.

 

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

 

Every minute, on the minute, for 5 minutes:

 

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

 

Rest 60 seconds, and then…

 

Every 90 seconds, for 6 minutes (4 sets):

 

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

 

Rest 60 seconds, and then…

 

Every 2mins, for 6 minutes (3 sets):

 

Clean x 1 rep @ 80+% of 1-RM Clean

 

 

 

B. Conditioning

 

Three rounds for time of:

 

10 Hang Squat Cleans (155/105 lbs)

 

10 Burpee Box Jumps (24″/20″)

 

 

 

Optional Programming

 

 

 

A.

 

Every minute, on the minute, for 12 minutes:

 

Snatch + Overhead Squat @ 75-80%

 

 

 

B.

 

Three sets of:

 

Supine Ring Row x 8-12 reps @ 2111

 

(get as horizontal as possible and stick strictly to the tempo)

 

Rest as needed

 

2-Minute Banded March with 30/20 lb Med Ball Bear Hug

 

Rest as needed