Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds with a barbell; evolving warm-up
10 hinges (good mornings, deadlifts, cleans)
10 pulls (bent over rows, high pulls, cleans)
10 presses (strict press, push press, jerks)
Mobility
Group mobility session.
Strength
8 min EMOM – 1 squat clean + 1 hang squat clean + 1 split jerk
Something for everyone here. Another time you should really focus on this complex and try to decide on how you’d attack it. What is one cue that your coaches have gone over that will really help you improve in this very difficult complex. For me, since the bar is eventually going overhead being efficient in the squats to preserve energy for the jerk would be my number one priority. The best way to do that would be to catch that bar high up on the shoulders in a good rack position, so I can keep my hips underneath me when I need to stand up. Catching the bar too low will allow my hips to shoot back and will chew up energy and put me in a really susceptible position. However, some of you might be good at that. What do you need to work on?
You can choose to build or stay across in this EMOM. Only allow yourself to add weight if your last one was perfect. No reason to sacrifice form for weight.
WOD
“Sweetheart”
5 rounds
7 squat cleans (155/105#)(135/95#)
7 S2OH
7 OtB burpees
Rest 2:00 between rounds
Pretty long WOD because of rest. Pushing sets here is the goal, not necessarily going unbroken. Challenge yourself to keep moving with perfect form. Since you get a full 2 minutes off, HR is going to be high the entire time. Accept that, keep breathing and get it done.
Cool Down
5 minutes of recovery – stretch, hydrate and breath
