Tuesday June 28th 2016

Barbell Warm up: Clean & Jerk Barbell Warm up (Empty Barbell) YouTube Preview Image

2 Rounds of:

  • 5 Clean Pulls
  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Strict Press
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2 Rounds of:

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean  with a Squat
  • 3 Jerks
  • 3 Jerk Press’

Diablo Strong: Clean Pull Complex  4 sets of 1 @ 73 – 78% YouTube Preview Image

  • 3 Second clean pull to the knees, then 2 second pause
  • 3 Second clean pull to the knees, then 2 second pause
  • Squat clean
  • Pause Jerk

Bent over Barbell Rows 3 sets of 10 reps @ 45 – 55% of your 1 rep max Clean & Jerk. YouTube Preview Image

*Deadlift the bar to standing position, then hinge to your second position, then pull the bar to your hip crease keeping your Lats engaged.  DO NOT Kip the bar up or let your shoulders shrug. Keep your shoulders back and down.

Workout: Part A – 4 Minute AMRAP of

  • 1, 2, 3, 4, 5, etc. Burpee Bar Touch
  • 1, 2, 3, 4, 5, etc. V-ups

-Rest 1 minute then-

  • Part B: 500m Row for time

Diablo Fit: 4 x 4 minute with a minute rest between each 4 minute rounds.

  • 1 Minute Plank
  • 250 – 350m Row
  • 10 – 15 Burpees bar touch (Pick a Rep scheme and stick with it)
  • Max V-Ups
  • at Minute 4 Rest 1 minute.

RomWOD & Skills: This week’s skill is Pistols!


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