*CVCF Class & Schedule Update HERE

WOD:

1a) 0:00 – 8:00 – Every 1:00 x 8 sets:

Odd – 10 Pause Deadbugs w/Plate Overhead

Even – 2 Clean Deadlifts + 2 High-Hang Power Cleans + 2 Low Hang Squat Cleans + 2 Split Jerks

Use this to get the blood flowing and muscles firing. If you’re brand new to Oly lifting grab a PVC pipe, if you’re more comfortable grab a Barbell.

1b) 13:00 – 28:00 – Every 1:00 x 15 sets:

Sets 1-5 – 2 High-Hang Power Clean + 1 Pause Thruster

Sets 6-10 – 1 Low Hang Squat Clean + 1 Split Jerk

Sets 11-15 – 1 Clean and Jerk

Warm-up as needed. Start with around 50-60% of your 1RM C+J. Use the first 5 sets as positional work. Build loading to a heavy lift for the day through the last 10 sets.

1c) 33:00 – 45:00 – 4 rounds AQAP:

20 Alternating Hang Dumbbell Power Snatch 50/35

20 Single Arm Dumbbell Thrusters 50/35

40 Double-unders

For the Dumbbell Thrusters perform them in blocks of 5/side, no more, no less. Scale as needed.

Accessory:

2) Secondary Conditioning – Bike Erg – 2 sets of: 1 minute/Damper @ Moderate Pace

Bike Erg is goal machine, if not available perform on a Ski Erg or Rower instead. This is a total of 20 minutes straight. Perform minute 1 @ Damper 1, minute 2 @ Damper 2, and so on.

3) Olympic Lifting – Clean Grip Romanian Deadlift: 5 sets of 5

Rest 2-3 minutes between sets. Load as deemed fit.

4) Gymnastics – Wall Facing Strict Handstand Push-up: 4 sets of 5-10 reps

Rep count should be unbroken. If these are easy for you add load/deficit. Rest 90-120 seconds between sets.

5) Trunk – D-Ball Bear Hold: 4 sets of 1 minute

Rest 60 seconds between sets.

6) Single Arm Farmers Carry: 3 x 100m/side

Rest 60 seconds between sides. You choose the object and the loading.

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