6.10.2022
Warm-up
[3:00-10:00]
AMRAP 6:00 @ Warm Up Pace
30s single unders
5 squat to stand
5/5 reverse lunge
10 Mountain Climber
10 Deadbugs
Specific Prep
[10-20:00]
Barbell PREP
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
5 TnG reps no pauses
+
Build to starting weight in 1-2 more sets
Weightlifting
[20-28:00]
Power Clean ((TnG) 10-8-6; every 2:30)
Increase weight each set; finishing with a challenging set of 6 TnG reps
All sets unbroken TnG reps
Aiming to get heavier than workout weight for all 3 sets
Hang Power Clean (6-8 reps x 4-5 sets; rest 1-2:00)
Increase weight by feel today
Primer
[28-35:00]
At workout pace/loading
6-4-2
power cleans
bar facing burpees
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
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 test 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**
