*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) –  Halt at Knee Clean Pull + Above The Knee Power Clean + Push Jerk

8 minutes to (24:00 – 32:00) –  Establish a Heavy Complex for the Day of…

1 Clean

1 Front Squat

2 Split Jerk

Use the first 10 sets as moderate load/skill work. Make sure lifts are clean and snappy. After the 10th set you have 8 minutes to establish a Heavy Complex for the day. You choose the number of sets and rest you want to take.

1c) 36:00 – 45:00 – AQAP:

40/30 Cals Cardio

Then…

21-15-9 Hang Power Clean + Push Jerk 95/65

63-45-27 Double-unders

Scale as needed. After performing the Buy-In on the machine, flip flop between the Barbell 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