*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

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

2-Stop Snatch Deadlift +

Hang Power Snatch +

Hang Snatch w/Pause in Catch

Warm-up as needed. Use this as positional work and work in the 40-70% range of your 1RM. For the 2-Stop Deadlift pause the top of the knee, and Hi-Hang position. For the Pause in the Catch in the Hang Snatch hold the bottom of the squat/catch for 3 seconds.

1b) 8:00 – 16:00 – Every 1:00 x 8 sets:

2-Stop Clean Deadlift +

Hang Clean w/Pause in Catch +

Push Jerk

Use this as positional work and work in the 40-70% range of your 1RM. For the 2-Stop Deadlift pause the top of the knee, and Hi-Hang position. For the Pause in the Catch in the Hang Clean hold the bottom of the squat/catch for 3 seconds.

1c) 16:00 – 21:00 – Every 1:00 x 5 sets: 10 Dumbbell Squat Cleans (Between the Legs)

Use this as skill work and use lighter loads. Practice these keeping your feet fixed in the Squat Position and bring the Dumbbells between the feet. We’ve found this to be a good position to learn when working with lighter Dumbbells Cleans for higher reps where the jump isn’t needed.

2) 2 rounds AQAP:

2 rounds of – “Mary” (5 Strict Handstand Push-ups, 10 Pull-ups, 15 Alternating Pistol Squats)

2 rounds of – “DT” @ 115/75 (12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder-to-Overhead)

Scale movements and loading up or down as appropriate for your physical ability. Workout should be in the 7-10 minute time domain.

Extra Work:

3) Ring Swings: 5 sets of 3.3.3

Rest 90-120 seconds between sets. These should be done as 3 reps small swing, 3 reps big swing, 3 reps big swing as an unbroken set.

4) 5 rounds for Quality:

5 Banded “Y”

10/side Banded External Rotation

5 Sotts Press

Rest as needed. Focus on quality, not speed.

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