Warm-up
Spend 2 minutes in Z1
Then, 3 rounds of an evolving barbell warm-up
Deadlifts, hang clans, full cleans
Press, push press, push jerk
Add weight as you progress through
Mobility
Coach led mobility session
Strength
Weightlifting complex – 1 power clean + 1 hang power clean + 1 S2OH
Find a heavy single for the day
Like we talked about before, complexes allow us to work on many different things. Since we all have different pieces that need work, the complex provides everyone an opportunity to get better at whatever is holding us back. Today, catching in a strong power position will help both the cleans, while efficiently transferring energy from your legs to the bar will greatly improve the S2OH.
WOD
“EMOMumental”
18 min EMOM
1. 12 air squats + 6 box jumps
2. 12 sit-ups to :20 hollow hold
3. 12 push-ups to ME plank hold
Intended stimulus – make sure the rep scheme makes sense for you so that you are getting at least :15 of rest every minute except for minute number 3. Scale the number or the movement so you aren’t taking too much rest within sets.
