Warm-up
Spend 2 minutes in Z1
Then 2 rounds with a barbell
5 deadlifts
5 hang muscle cleans
5 front squats
5 press/push jerks
5 bent over rows
5 bicep curls
Mobility
Coach led group mobility
Strength
Weightlifting complex – 1 clean + 1 front squat + 1 jerk, x2
EMOM for 6 minutes across.
*build to between 70 and 75% and complete the entire EMOM across
A very different tempo EMOM then we have been doing in the past. It is going to take a lot more time to complete this complex twice, so weight on the bar will be significantly less than a normal EMOM. So take a look at the complex, find your weakest movement and then build to 70% of that part of the lift. If you chose to add weight in the EMOM, you need to earn it through perfect movement.
WOD
“Max Velocity”
E5:00 for 20:00 total
200m run
15 deadlifts (185/135#)
100’ walking lunges
We all know that to survive a workout like this we need to earn our rest. So make sure deadlifts are light enough to go unbroken, but not too light so that reps 10 through 15 don’t provide a challenge. Work hard to earn that rest. A minute will be crucial.
