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Wednesday, August 17, 2016

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Wednesday, August 17, 2016

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

10 Sets: (EMOM)

  • Power Clean x 1

Skill:
WOD:
Death by Power Clean
  • 1 clean on minute 1
  • 2 cleans on minute 2
  • 3 cleans on minute 3……
*Continue this format until you can’t match the number of the minute.
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

10 Sets: (EMOM)

  • Power Clean x 1 (Build to heavy single)

Skill:
WOD:
Death by Power Clean @ 75% Body Weight.
  • 1 clean on minute 1
  • 2 cleans on minute 2
  • 3 cleans on minute 3……
*Continue this format until you can’t match the number of the minute.
Additional:
  • Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Plank Hold on Forearms x 1 Minute
  • Banded YTWA x 10 ea.
  • Hip Ext. x 10 (3 Second pause in the bottom)
  • Deep Squat Tuck Jump x 5

Strength:

10 Sets: (EMOM)

  • Axle Bar Clean x 1 (Build to heavy single)

Skill:
WOD:
Death by Axle Bar Clean @ 75% Body Weight.
  • 1 clean on minute 1
  • 2 cleans on minute 2
  • 3 cleans on minute 3……
*Continue this format until you can’t match the number of the minute.
Additional:
Endurance:Row:

4x (600m at 10k pace (88% of 2K), 600m at 4k pace(94% of 2K) w/ 5min rest b/t sets

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