-5mins to build-
A) EMOM 7mins:
3 Squat clean thrusters
-1min rest-
EMOM 7mins:
2 Squat clean + push jerks
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B) 3 Sets/super set:
15 Banded tricep pushdowns
Max ring press ups
10 Reverse grip bent over rows
-10min cap-
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C) For time:
Buy in – 10 Hang squa tcleans
21 – 15 – 9
Front rack alt lunges @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
Pull ups
Buy out – 10 Hang squat cleans
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Notes:
Part A – For these two lots of EMOM’s we are looking at climbing in weight every round (ideally), getting as heavy as form allows. The squat clean thruster must be that, a thruster after catching the bar from a squat clean. There is to be no re-bending in the knees as we drive the bar overhead or no power cleaning then into a thruster.
Focus here is to receive the bar in a strong position and finish aggressively with an enfaces on using your hips!!
For the squat clean + push jerks take your time after the squat clean to reset everything before going overhead.
Again we are aiming to increase the weight each round so you may or may not want to decrease the load after the thrusters during the minute rest, this will be totally up to the individual in regards to where they finish and where their clean + jerk is, in relation to their thruster.
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Part B – For the ring press ideally we want to get as close to level as possible but if you can’t get more than 5 reps look at creating a bit of an incline or could look into doing press ups with hands on a box or with the bar in the squat rack to create that incline. Either way we want to find a version that is going to allow you to do the press ups on your toes (not your knees if possible) so talk to your coach for ideas if need be.
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Part C – For the final piece of the day we are looking at taking around the 10min mark.
Choose a weight that you could hold on to for 10 hang squat cleans when you’re fresh (not that you have to during the WOD). But then for some you may need to think about the lunges as this will be the harder movement for some (especially while breathing heavy).
If you struggle with pull ups break them early so you don’t spike that heart rate anymore than you need to by trying to hold on for dear life, you can start to push for bigger reps closer to the finish.
Once you get to the final set of hang cleans fight to hold on to that bar and bring it home!!
