The holiday party is this weekend at the Atlantic Grill. Hope to see you all there.
Warm-up
Spend 2 minutes in Z1
Then, evolving barbell warm-up
Mobility
Mobility as needed
Strength
Squat clean – 3.2.1 wave format, x3
Wave format for the cleans, building as you normally would in such a rep scheme. However, the triples and doubles do not have to be TnG, but there must be less than :10 rest between reps. As you climb, make a not of weight and reps because you will be called upon again to complete triples, doubles and singles in the WOD. Figure out your weight during your wave.
Let’s really focus on putting yourself in a good position at the bottom of these squat cleans. Think about your back angle and the movement of your hips both in the catch and driving up out of the hole. It is all about back angle, keep the chest up and really push those hips between your heels.
WOD
“Lunch Money”
Every 3:00 for 18:00 total
20/15 cals AB
40 DU’s
3-3-2-2-1-1 squat cleans
*stay across for same rep numbered sets, build when reps decrease.
Again, use your experience in the strength to figure out where you should be for the WOD. Triples should be between 80 and 85%, doubles can be between 85 and 90% and think above 90% for your singles. Going to be a much different feel given how high your heart rate is going to be after the bike and DU’s
