7.22.2022
Warm-up
[3:00-10:00]
AMRAP 10:00 @ Warm Up Pace
30s single unders
5 squat to stand
5/5 reverse lunge
5 non push up burpees
10 Mountain Climber
10 Deadbugs slow and controlled
Specific Prep
[10-35:00]
Barbell PREP
1 round w/ empty bar
5 Good Mornings
5 No dip Hang Muscle Clean
5 front squats
5 Power clean / hang power clean
+
ADD some weight (still light)
3 power cleans w/ 2s pause at catch - zeroing in on footwork and receiving position here
3 power cleans w/ 2s pause at floor between reps - ensuring we get into good starting position for TnG reps
+
EMOM 5:00
2-3 TnG power cleans building to heavier than workout weight over the 5 sets
A couple points of performance:
Power cleans
Elbows in front of the bar with hips and knees locked out
Burpees
Chest touches ground on every burpee today
Both feet in air on the jump over the bar
+
1 round at workout pace/loading
6-4-2
power cleans
bar facing burpees
Metcon
[35-55:00]
Final Fantasy (2 Rounds for reps)
2 sets, each for time
12-9-6
Power Clean (95/65)
Bar Facing Burpees
**rest 10:00 between rounds**
OPEN (RX+): (115/85)CC: SPRINT
This is the other Tester we will repeat in a few weeks, so make sure you note your weights and times and any other feedback in Wodify so you can compare your times!
GOAL: 3-3:00 for both rounds, with each round within 5-10s of each other
Push, Push, Push today. With 10:00 of rest, I want everyone to push to their limits to want every second of that 10-minute rest today.
You should choose a weight on the power cleans that you are confident with moving VERY WELL and VERY FAST.
Final Fantasy BUILD (2 Rounds for reps)
2 sets, each for time
12-9-6
Hang Power Cleans (75/45)
Regular Burpees
**rest 10:00 between sets**
Cool Down/Stretch
[55-60:00]
1:00/1:00 wrist stretch
1:00/1:00 barbell smash on triceps and forearms
