Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 good morning to air squat
10 push-ups
10 pull-ups
10 sit-ups
Mobility
Posterior chain prep for power cleans – banded hamstring, bretzel, and scorpions
Strength
Power clean – cluster format 1.1.1
Build to a heavy weight.
*rest :10 between reps and 2:00 between sets
Cluster format allows for a rest between cleans. Really emphasize the set up; setting up exactly the same way every time with huge emphasis on breathing and bracing will truly help each of your lifts. Work up in weight but be strict on proper power clean form. Footwork and finished rack position here should be performance cues for the day.
WOD
“Limo driver”
3 rounds
500m row
35 air squats
20 hang cleans (135/95#)(115/75#)
Nothing here really. Not sprinting, aerobic paced here. Weights should be challenging. Should not be unbroken for most.
Accessory Work
Accumulate;
100 leg curls
50 robots
