*Reminder that the gym will close after the Noon class today, the 3rd. There will be one class at 8:00 AM on Saturday the 4th. The gym will be closed Sunday the 5th.

WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 3 Inchworm + 4 Pause Shoulder Plank Taps + Calf Stretch

Station 2 – (3x) Halt at Knee Clean Pull + Above The Knee Power Clean + Push Jerk

Station 3 – 40 seconds Hollow to Superman Transitions

Athletes not familiar with the Olympic lifts used a PVC pipe. Athletes that are Olympic Lifting today should be using a barbell for warm-up. Get moving, focus on positions and getting your body prepped.

1b) 14:00 – 32:00 – Every 1:00 x 18 sets:

Sets 1-10 (14:00 – 24:00) – 2 Speed Deadlifts @ 50-60% of 1RM

Sets 11-15 (24:00 – 29:00) – 5 Hang Power Cleans

Sets 16-18 (29:00 – 32:00) – 10 Pause Sumo Stance D-Ball Bear Hug Good Morning

For the Deadlifts keep the weight fixed. Set the bar Dead on the floor between reps. Goal here is absolute speed, picking up the bar and hitting extension as quickly as possible. The weight should NOT feel heavy. For the Hang Power Cleans use this as an opportunity to start learning the movement if you’re not familiar with it, and if you are, quickly build to a heavy 5RM Hang Power Clean for the day. Slow things down for the Sumo Stance Good Mornings, and pause in the bottom of the movement each rep for 1-2 seconds.

1c) 36:00 – 45:00 – AQAP:

40/30 Cals Cardio

Then…

21-15-9 Dumbbell Hang Clean and Push Press 35/25

42-30-18 Double-unders

Scale as needed. After performing the Buy-In on the machine, flip flop between the Dumbbells and Jump Rope to finish.

Accessory:

2) Secondary Conditioning – Assault Bike – 3 sets of:

100 Calories

Every 25 Calories Perform 8 Burpee Box Jumps 24/20

Rest 2 minutes between sets. Perform the Burpee Box Jumps at 25, 50, and 75 Calories, for a total of 24 reps each set. Work for consistent, hard paces.

3) Olympic Lifting – Pause Clean Pull: 3 sets of 5

Rest 2-3 minutes between sets. Start around 80% of your 1RM and build as deemed fit. Reset on the floor between each rep. Hold the top position of extension for a brief pause on each rep.

4) Gymnastics – Strict Chin-up: 7 sets of 4-6 Reps

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Trunk – Plank Dumbbell Pass Throughs: 5 sets of 10/side

Rest 60-90 seconds between sets. Work as heavy as deemed fit. Alternate directions each rep.

6) Accessory – Banded Pull-Throughs: 3 sets of 30

Rest 90-120 seconds between sets. Focus on being explosive at the finish.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE