wednesday, June 1

Weightlifting:

1x [ 3 Power Cleans + 1 Squat Clean ]

1x [ 3 Power Cleans + 1 Squat Clean ]

1x [ 3 Power Cleans + 1 Squat Clean ]

1x [ 2 Power Cleans + 1 Squat Clean ]

1x [ 2 Power Cleans + 1 Squat Clean ]

1x [ 2 Power Cleans + 1 Squat Clean ]

1x [ 2 Power Cleans + 1 Squat Clean ]

1x [ 2 Power Cleans + 1 Squat Clean ]

1x [ 1 Power Clean + 1 Squat Clean ]

1x [ 1 Power Clean + 1 Squat Clean ]

Athlete Instructions

Complete sets every 1 min for 10 mins-

Set 1-3: 3+1 at 60-65% 1RM

Set 4-6: 2+1 at 65-70% 1RM

Set 7-8: 2+1 at 70-75% 1RM

Set 9-10: 1+1 at 80% 1RM

All meant to be singles- focus is good set-up and speed through the middle.

"Peekaboo"

3 rounds for time of:

18 Wall Balls, 20/14 lbs

15 Deadlifts, 155/105 lbs

9 Power Cleans, 155/105 lbs

6 Front Squats, 155/105 lbs

Athlete Instructions

Goal: 8-12 mins

Time cap: 15 mins

Primary Objective: Complete each round in sub 3:30.

Secondary Objective: Stay unbroken on the wall balls and deadlifts for the workout.

Stimulus: Barbell Cycling / V02 Max

RPE: 8/10

Today is meant to be a challenging WOD because of the combination of movements, however overall volume on the body is lower. Wall balls should be done unbroken, our deadlifts are at a weight that should be unbroken, power cleans are meant to be done as singles, front squats should be unbroken and its the transitions that athletes are really going to have to watch as the time could slip away there. Choose loads that allow strong sets, but don't leave you on the floor afterwards