WOD -2 Days

Activation:
Banded 7's
Hip Band - 10 Reps of Each
 
Movement Prep:
2:00 Cardio (1:00 easy, :40 moderate, :20 fast)
 
Barbell Prep: 3-5 Reps of Each
1). High Hang Clean Pull
2). High Hang High Pull
3). High Hang Muscle Clean
4). Elbow Rotations
5). High Hang Power Clean
6). Low Hang Power Clean

36:00-60:00

600m Run
40 Power Cleans (135/95)*
600m Run
20 Power Clean and Jerks (135/95)*
600m Run
40 Shoulder to overhead (135/95)*
600m Run
 
*For ALL barbell movements, athletes must complete sets of 4+ unbroken

The SCALING aim is to stay moving and use appropriate load
 
400m Run
40 Power Cleans (115/80)*
400m Run
20 Power Clean and Jerks (115/80)*
400m Run
40 Shoulder to overhead (115/80)*
600m Run
 
*For ALL barbell movements, athletes must complete sets of 4+ unbroken
 
OR
 
400m Run
30 Power Cleans (95/65)
400m Run
15 Power Clean and Jerks (95/65)
400m Run
30 Shoulder to overhead (95/65)
400m Run

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
10 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-