Warm-up
Spend 2 minutes in Z1
Then 2 rounds
10 deadlifts
10 hang cleans
10 front squats
10 strict press
Mobility
Full mobility session based on strength
Strength
Weightlifting complex – 1 clean + 1 push jerk + 1 hang clean + 1 split jerk
Lonnnnnnggg complex. Working on barbell endurance. Weights will be down due to how many movements are involved in this complex. Take the time to reestablish the importance of footwork and positioning for each of these movements. Make sure you listen to how each movement is significantly different but also very similar. Prioritize perfection in the lighter weights so that solid technique is there during the heavier ones.
WOD
“Outer Limits”
4 rounds
400m run
15 front squats (135/95#)(115/75#)
10 burpee to plate + G2OH w/plate (45/25#)
1 rope climb
*look to Sept 24th
We did this one 3 months ago. So you can look back and see what you got; Attack that time.
Accessory Work
Breathing work here
5 rounds
10 cals on a AB
8 burpees
:20 HS hold or 20′ HS walk
Rest :30
