Tuesday 170207

 

Stone Cleans

Craig and Jake Stone Cleans

 

Dynamic Warm-Up – Mobility
Prepare to for..

Strength
Accumulate 40 Reps of Touch and Go Power Cleans @… of your 1RM
This is “For Time” AND “Fewest Sets Possible”. 60%, 50%, 40%

WOD: Open WOD 13.1
AMRAP 17:00
40 Burpees to 6″ Target
30 Power Snatch 75/45, 45/15
30 Burpees
30 Power Snatch 135/75, 75/45
20 Burpees
30 Power Snatch 165/100, 135/75, 75/45
10 Burpees
Max Power Snatch @ 210/120, 165/100, 135/75

* Scale weight and movement accordingly to maintain intensity with good mechanics through AMRAP.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above , Please choose ONE of the following based on perceived weaknesses.

Interval
5 Rounds:
AMRAP 3 Minutes
Row 500/400m
Max Rope Climbs in remaining time
Rest 2:00
*Round 1 Legless
Round 2 Standard
Round 3 Legless
Round 4 Standard
Round 5 Legless

Just Work
Run 5k

Accessory
3 Rounds
Max Set Unbroken Sumo Deadlift High Pull 105/75lbs
(40 rep cap)
Rest 3:003 Rounds:
15 Goblet Squats KB
12 Pull-Ups

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