Jan. 12, 2022

Jan. 12:

Weightlifting:

1x [ 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 2 Jerks ], pick load

Every 2 mins for 12 mins.

Start at 60-65% 1RM and build to a heavy for the day.

This complex is meant to challenge multiple points in the clean and jerk. We will work on extending tall and driving the barbell high with the power clean, then work into speed under the bar in the hang squat clean before hitting another front squat which will tax the legs before hitting a double jerk overhead.

Main WOD:

#reidlovessamas...."Mugatu"

Every 1 min for 16 mins, alternating between:

5 Wall Walks

1x [ 7 Hang Power Cleans + 7 Shoulder-to-Overheads ], 135/95 lbs

15/11 Bike Calories

25 Wall Balls, 20/14 lbs

This little piece here will definitely create a challenge. We are working on tapping into a few different systems here while also challenging a little pacing strategy. We are allowing two components to be in a volume range and two components to be static in volume. The wall walks and wall balls could really push things up a notch if you choose the high end of the range and the barbell cycling plus bike effort will get the heart rate up there leading into these two movements. Goal should be to finish each movement with 10-15 secs to spare. For the barbell complex we are expecting a little bit more rest, however the heart rate should spike a bit more here.

L2:

5 Wall Walks

1x [ 7 Hang Power Cleans + 7 Shoulder-to-Overheads ], 95/65 lbs

12/9 Bike Calories

25 Wall Balls, 20/14 lbs

L1:

3 Wall Walks

1x [ 7 Hang Power Cleans + 7 Shoulder-to-Overheads ], 45/35 lbs

10/7 Bike Calories

15 Wall Balls, 14/10 lbs

Limited Equipment Variation:

Every 1 min for 16 mins, alternating between:

3-5 Wall Walks

1x [ 7 Dumbbell Hang Power Cleans + 7 Dumbbell Shoulder-to-Overheads ]

Shuttle Run, 150 m

12 Dumbbell Thrusters

Bodyweight Variation:

Every 1 min for 16 mins, alternating between:

3-5 Wall Walks

1x [ 10 Push-ups + 5 Burpee Broad Jumps ]

Shuttle Run, 150 m

30 Air Squats