WOD – Monday 4/9

Thank you to everyone who came and donated on Saturday. Shows a lot of integrity when we can double our goal. Every dollar will be put to amazing use. The Port community strikes again.

Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds of an evolving warm-up
Deadlifts, hang cleans, full cleans
Front squat
Strict press/push press/push jerks

Front squat mobility – couch, pigeon, ankle and front rack mobility

Squat clean – cluster format 1.1.1 (:10/2:00), x5. Start around 70% and build up to a challenging weight.
Essentially a “3RM” with a few seconds of rest between each rep and a longer, but controlled rest between each set. Awesome way to plan out your lifting session, while controlling total volume and intensity. People who are still working on form can stay at a lighter percentage, while more experienced lifters can work towards a true 3RM.

“Frick Ballz”
8 min AMRAP…
Squat clean and jerks (135/95#)(115/75#)
Box jumps (24/20″)
So this movement pattern should be interesting. I played with the burpee box jump over, to the jump over and just the box jump. I went back and forth on hip extension at the top versus requiring everyone to jump. But I’d like only those who are confident in their jumping abilities to jump. However, if you decide to box jump today, even onto the smallest box, you will get a lot more out of the workout. I mean it’s only 8 minutes…

Accessory Work
3 to 5 rounds
:30 GHD hold, facing down
20 hollow crunches
10 side to side T2B

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