Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
5 deadlifts
5 muscle cleans
5 strict press
5 front squats
Mobility
Coach led mobility session to prep for strength
Strength
Build to a heavy weight in the following weightlifting complex
1 clean + 1 front squat + 1 S2OH
You are going to get a very limited time in the strength portion of your day. Use the time to check Wodify, build a plan and focus on getting better at something in this workout. Do not attempt too many reps at a high weight, rather have an idea of where you’d like to get and what’s the best way to get there.
WOD
“Muscle Breacher”
14 min EMOM
Evens – 15/12 cals row
Odds – weightlifting complex
3 power cleans + 3 front squats + 3 S2OH (155/105#)(135/95#)
Going to be a tough little EMOM. The weight on the bar should be challenging, but manageable. Light enough where going unbroken shouldn’t be out of the question. Once you pick the bar up, you aren’t going to want to put it down, especially since you only have :60 to get 9 reps done. Think about between 45 and 55% of what you hit in the strength.
Accessory Work
Banded leg curls – accumulate 100e (big sets)
Banded wood-choppers – accumulate 100t
