STRENGTH:

#clean and jerk

On the 1:30 x 7 Sets:

2 Power Cleans
1 Power or Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today.

Set #1 – 70% of estimated 1RM Power Clean and Jerk
Set #2 – 74%
Set #3 – 78%
Set #4 – 82%

Set#5-7- 82%+

BeachFit will do:

EMOM 10

5-10 KB Plyo Squats + 5-10 KB Swings *Approx 40 Sec work

WOD:

#face off

Every 5:00 x 5 Rounds:

3 Power Cleans 165/115 or 185/135  (Rx+225/155)

9 Deadlifts 165/115  or 185/135  (Rx225/155)

12 Barbell-Facing Burpees

21/15 Calorie Assault Bike

We want to be complete with our rounds by no later than 3:30.  We want rest as we should be going all out in these intervals today!

BeachFit will do:

6 DB Power Cleans (50/35lbs)

9 DB Deadlfits

12 Buprees

21/15 Cal Bike

CASHOUT:

#body armor

3 Giant Sets, not for score:

10 Single Legged Dumbbell Deadlifts (each side)

10 Dumbbell Bench Press

21 Banded Good Mornings Rx+Weighted Hip Extensions

Rest 2:00 between rounds.

On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slowly with precision. Balance is an variable here. The dumbbells do not need to touch the ground, and for most athletes, they shouldn’t in order to maintain sound positioning with our back. Complete all 10 repetitions on one side, and then switch.

On the dumbbell bench press, we are looking for the traditional flat bench, dumbbell press. These weights do not need to be the same used for the single legged deadlifts.

Lastly, on the hip extensions, hold a plate across the chest, with loads varying from 15# to 45# for stronger athletes. These are not intended to be exceedingly heavy, but rather more of a “repetition weight”. Challenging, but never close to failure or even loss of form.

On both dumbbell movements, athlete’s are free to climb over the course of the three rounds.