WOD – Wednesday 1/8

Spend 2 minutes in Z1
Then, 3 rounds with a barbell
Evolving warm-up
10 deadlifts
10 front squats
10 strict press
8 power cleans
8 front squats
8 push press
6 power cleans
6 front squats
6 push jerks

Group mobility session

Weightlifting complex – 1 power clean + 1 push jerk + 1 split jerk
More of an overhead lift than anything else, but that doesn’t mean we can’t work on being more efficient from the floor. Catch the bar in a good position to set yourself up for success when you go to transition into the push jerk. We have been working a lot on the dip and the drive of the S2OH and today is no different. But the challenge will be in finding tension after picking the bar up, not when we pull the bar off the rack.

“Take As Is”
Every 3:00 for 15:00 total
5 deadlifts (275/185#)(225/155#)
10 bar facing burpees
15 sit-ups
Intended stimulus – the complete opposite speed than yesterday. Yesterday we were satisfied with spending most of our time in gear 3. Today is going to be spent in gear 4 or 5 depending on your goals and ability to maintain a high intensity. Since you are only going to get 3 minutes to complete 30 reps, you will need to make sure the deadlifts are unbroken, the burpees are super-efficient and the sit-ups are done well and with purpose.

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