WOD: Monday 210405
Attaboy, Joel! Keep it up!
WHITEBOARD BRIEF
- Strength: Today we'll be working to a 1RM Power Clean in 7 sets, so have a plan in place for your weight jumps. Focus on flashing your elbows all the way through, actually receiving the weight of the bar on the shoulders, and continue pulling all the way until the bar contacts the shoulder. If it crashes on top of you then you relaxed too early. Remember that "Power" is anything above parallel, so start dropping early so you don't end up Starfishing.
- Metcon: Our conditioning work today starts with a hard piece for calories on the bike, but make sure to leave some juice in the tank so you can complete the Front Squats in no more than 2 sets. Focus on solid technique for the Power Cleans even though you'll be pretty spent at this point.
POWER CLEAN
Build to 1RM in 7 sets. Rest 2:00
- Goal: 5# PR
"NO BS"
For time:
30/24 Calorie Air Bike
20 Front Squats (155/105)
10 Power Cleans
- Goal: Very hard effort - the goal is to complete front squats in 2 sets or less while still using a challenging load.
L3: (135/95)
L2: (115/75)
L1: (95/65)
Beginner: 2:00 max Cal Bike, AMRAP 5: 5 DB Front Squats (25/15), 5 DB Hang Power Cleans
TIME CAP = 7:00
BANDED PULL-APARTS
100 reps, AFAP.