Position Drills / Stretches: 3 Sets
10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position
Strength
Front Squat 4 x 5 reps @ 15X5 - 5 Attempts to build up to Max 5 RM @ tempo
(Yes, that's 4 sets of 5 reps...each rep will take 12 seconds)
---------------
WOD:
Start 00:00
On a 3 Minute Clock
Row 500 Meters - 2 Min Cap so you have 1 min left to max on next element
Max Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)
Start 03:00
On a 3 Minute Clock
Row 500 Meters - 2 Min Cap so you have 1 min left to max on next element
Max Deadlifts 135/95 (Rx) - 225/155 (Rx+)
Start 06:00
On a 3 Minute Clock
Row 500 Meters - 2 Min Cap so you have 1 min left to max on next element
Max Box Jump Overs 24/20 (Rx) - 30/24 (Rx+) Start 09:00
On a 3 Minute Clock
Row 500 Meters - 2 Min Cap so you have 1 min left to max on next element
Max Deadlifts 135/95 (Rx) - 225/155 (Rx+)
Stop 12:00
10 second Quad Clean Position
10 second Standing Front Squat Position
10 second Front Squat Bottom Position
Strength
Front Squat 4 x 5 reps @ 15X5 - 5 Attempts to build up to Max 5 RM @ tempo
(Yes, that's 4 sets of 5 reps...each rep will take 12 seconds)
---------------
WOD:
Start 00:00
On a 3 Minute Clock
Row 500 Meters - 2 Min Cap so you have 1 min left to max on next element
Max Box Jump Overs 24/20 (Rx) - 30/24 (Rx+)
Start 03:00
On a 3 Minute Clock
Row 500 Meters - 2 Min Cap so you have 1 min left to max on next element
Max Deadlifts 135/95 (Rx) - 225/155 (Rx+)
Start 06:00
On a 3 Minute Clock
Row 500 Meters - 2 Min Cap so you have 1 min left to max on next element
Max Box Jump Overs 24/20 (Rx) - 30/24 (Rx+) Start 09:00
On a 3 Minute Clock
Row 500 Meters - 2 Min Cap so you have 1 min left to max on next element
Max Deadlifts 135/95 (Rx) - 225/155 (Rx+)
Stop 12:00
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