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WOD – Fri, Nov 8

Intent

Today our goal is to start with a strength stimulus on the hang squat clean. Challenge the final 2 sets of 3 today to enhance your strength gains of this complex lift! Conditioning will demand a quite different capacity, this will challenge both your local muscle stamina and your cardio respiratory endurance. These 2 movements have high levels of interference, both being squatting based, and therefore create a unique challenge! Scale the loading so that you could do 15 unbroken hang squat cleans if asked to and 21 unbroken wall balls.

Warm Up (Checkmark)

1:00 Row

1:00 Bike

3 rounds

________

6 Lateral lunge (3 each)

8 Step back lunge

10 Ground to overhead (toe touch + reach over head)

3 rounds

_________

3 Deadlift

3 Muscle clean

3 Hang Power Clean

3 Front Squat

3 Hang Squat clean

3 rounds

Build load on the barbell each round lightly.

Strength (6 Rounds for reps)

Every 2:00 x 6 sets

Start at 70% 1rm of clean and execute 3 Hang Squat Cleans

Our goal is to build each set in small amounts that allow for optimized technique and a heavy set for the final 2 sets.

Workout (Time)

RXConditioning

21-15-9-15-21

Hang Squat Clean (95/65lb.)

Wallball (20/14lb.) (10/9ft.)

For time.

Intermediate

21-15-9-15-21

Hang Squat Clean (65/45lb.)

Wallball (14/10lb.) (10/9ft.)

For time.

Baseline

15-12-9-12-15

DB Hang Squat Clean (10/5lb.)

Wallball (6/4lb.) (Indi based height)

For time.

Cool Down (Checkmark)

3x:30-1:00 lateral bridge hold each side

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