WORKOUT OF THE DAY, JANUARY 14TH 2022

We will be doing the WOD and #power clean strength in class tomorrow. Front Squat STRENGTH will be optional.

WOD:

#Open WOD 13.4

AMRAP 7

3 Clean and Jerks (135/95lbs) *Scale to 115/75 or 95/65lbs

3 Toes to Bar *Scale to Hanging Knee Raise or Weighted Ab Mat Sit Ups

6 Clean and Jerk

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12 Clean and Jerk

12 Toes to Bar

15, 15, 18, 18,…..until 7 Min.

REST 5 MIN

For Time: (Cap 8 min on this piece)

10-8-6-4-2

Clean and Jerks (155/105lbs) Rx+165/115lbs

Toes to Bar

STRENGTH:

#power clean

1 Power Clean + 1 Hang Power x 4 x 3 workout sets
– These should be cycled! You’ll do 1 power clean, 1 hang power clean, 1 power clean, 1 hang power clean, and so on until you complete 8 total reps/set.

* Rest as needed between sets *

Example Sets
Set 1:
1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power @135#
-rest 2 minutes –
Set 2:
1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power @155#
-rest 2 minutes –
Set 3:
1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power + 1 Power Clean + 1 Hang Power @185#

Based off a 300# Clean 1RM

#front squats

3 Front Squats x 10 sets @ 78% of 1RM Front Squat

MAYHEM BODYBUILDING:

Shoulder Press 6 sets of 8 reps

Double DB Z Press 4 sets of 10

Standing DB Lateral Raise 4 sets of 10

Weighted Hip Thrust 4 sets of 15

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