WOD – Mon, May 12
Intent
Warm Up (Checkmark)
Warm-Up (General 3:00)
- :30 row
- :30 air squat
- :30 hollow hold
→ 2 rounds
Warm-Up (Specific 15:00)
- 10 deadlifts (light barbell)
- 5 scap push up
- 5 push up
- 5 burpee
- 10 kip swings
- 5 hanging leg raise
- 5-10 kipping toes to bar
- 5 hang power cleans
- 3 hang power clean + front squat
- 3 squat cleans (building to metcon weight)
Squat Clean (Weight)
EMOM for 10 minutes: 2 squat cleans @ ~75–80% 1RM
Conditioning (Time)
RX Conditioning
21-15-9
- Squat clean (135/95 lb)
- Toes-to-bar
- Lateral bar-over burpees
Goal: Sub 10:00
Cap: 12:00
Intermediate
21-15-9
- Squat clean (95/65 lb)
- Hanging knee raise
- Lateral bar-over burpees
Baseline
21-15-9
- Power clean (55/35 lb)
- Hanging knee raise or lying leg raise
- No-push-up burpee over bar
Cool Down (Checkmark)
(6:00)
3×15 banded pull-aparts
:30 straddle stretch each side after each set
We start the week with barbell cycling and gymnastics under fatigue. This tests grip endurance, barbell control, and midline stability. Challenge athletes to hold unbroken sets on toes to bar when possible and manage transitions smartly. The load for the squat cleans should be one that allows for touch and go reps if they want, but can be executed as singles in the workout.