Aloha! We will be doing the WOD and STRENGTH (Hang Power Cleans) in class. As always, complete the other STRENGTH pieces as desired.
WOD:
#another workout
20 Minute EMOM
Minute 1: 15 Ab Mat Sit Ups (Rx+15 GHD Sit-Ups)
Minute 2: 10 Bench Dips and 10 Pushups (Rx+5 Bar Muscle-Ups)
Minute 3: 5 Power Cleans (185/125lbs) *Scale to 155/105 or 135/95lbs
Minute 4: 15/12 Calorie Bike
*Don’t go over 70% intensity **Looking for about :40-:45 work each min
STRENGTH:
#Strict Muscle Snatch + Snatch Drop (2”,6”,Full) + Sots Press:
– (3+3+3) x 3 sets @ light weight
* Rest 60-90 seconds between sets * *Approx 35%-50%
#Pause Power Snatch + OHS + Snatch:
– 2 sets @ 75-78% 1 RM Snatch
– 3 sets @78-83% 1 RM Snatch
* Rest 2 minutes between sets * *Pause for 2 seconds in the receive (power snatch) + OHS (go straight from your quarter squat power receive into your ohs) + Snatch
#Snatch Deadlift (No Touch) + Snatch Pulls:
– 3 sets x (3+1) @ 90% 1 RM Snatch
* Rest 2 minutes between sets
#Hang Power Clean + Hang Cluster:
– (1+1) x 4 x 1 set.
– (1+1) x 3 x 1 set.
– (1+1) x 2 x 1 set.
* Rest 2 minutes between sets *
Example Sets
Set 1:
1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @135
-rest 2 minutes-
Set 2:
1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @155
-rest 2 minutes-
Set 3:
1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @170
Based off of a 300# Clean 1RM
OPTIONAL RUNNING “FUN”:
Run “Threshold Workout”
2 sets:
1000m at easy pace,
-Rest 3 minutes-
300m at fast pace,
-Rest 3 minutes-
700m at mod/fast pace
-Rest 3 minutes b/t sets-
Total: 4000m
