Thursday
No 9a WOD this upcoming EASTER Sunday.
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
2 sets:
:20 double-knee tucks in a plank
– Rest :10
: 20 bird dog L-R side
– Rest :10
:20 good mornings (35/45 lb)
– Rest :10
:20 alternating jumping lunges
– Rest :10
Warm-up
Warm-up
HANG POWER CLEAN REVIEW
3-5 Clean deadlift
3-5 Muscle clean
3-5 Partial front squat
3-5 Tall power clean
3-5 Hang power clean Hip extension, fast elbows, and pull under into partial squat.
3-5 Clean deadlift
3-5 Muscle clean
3-5 Partial front squat
3-5 Tall power clean
3-5 Hang power clean Hip extension, fast elbows, and pull under into partial squat.
LOAD UP | 8:00
Athletes add weight to each set until they find the load they plan to start with.
3-5 sets:
2-3 hang power cleans
Weightlifting
Hang Power Clean (E2MOM 7×3 increase load with technique)
Finisher
Metcon
3 sets:
20 weighted glute bridges
20 banded side steps/side
20 weighted glute bridges
20 banded side steps/side
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side
:30 alternating scorpion stretch
:30 forearm stretch/side
Heavy lifting day. Athletes should focus on lifting a relatively heavy load for multiple sets.
Increase load across as many sets as possible.
The hang position of today’s lift demands an explosive hip and quick elbows.
Compare loads to Jan. 13, 2022.