We will do the WOD and Power Clean Complex in class today.

WOD:

#the rescuers

30-24-18
Chest to Bar Pull-ups * Scale to Pullups, Barbell Rows, or Ring Rows
30-24-18
Thrusters (95/65) *Scale/Non Barbell can do DB Thrusters 35/20

Target Time: 6-7 minutes

Time Cap: 12 minutes

Rx+ Option:

3 Sets:
2 Rounds
15 Thrusters (115/80)
15 Chest to Bar Pull-ups
-Rest 1:1 b/t sets-

Competitor Option:

30-24-18
Chest to Bar Pull-ups
15-12-9
Thrusters (135/95)
-Rest 1:1-
40 Chest to Bar Pull-ups
20 Thrusters (135/95)

STRENGTH:

#DB Primer

3 sets
DB Push Press + DB Split Jerk + DB Push Press In Split: (5+5+5) x 3 sets

– This is designed as a primer going into lifting. Keep it light and focus on the quality of movement. –

#Power Clean + Clean + Push Jerk + Jerk + Clean:
– (1+1+1+1+1) x 3 sets. Work up to 70-75% 1RM Clean and jerk.
* Rest 60-90 secs between sets

#Clean & Jerk:
– 3 singles at 80-85%.
* Rest 60-90 secs between sets

#2 Position Pause Clean Deadlifts:
– 5×2 @ 90-100% 1RM Clean.
* rest 60-90 seconds between sets *