Wednesday August 17th 2016

Clean & Jerk Range of Motion Warm Up: 1 Rounds of

  • 5 Clean Pulls
  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Strict Press
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Clean & Jerk Skill Warm Up: 2 Rounds of

  • 3 High Hang Power Clean
  • 3 Low Hang Power Clean with a Squat
Use an empty barbell for the first round and if it feels lite and fast add a small amount of weight.
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Diablo Strong: 6 sets of 1 Clean from the hips @ 75 – 80% (High hang position). You may do these from the hang or from blocks. Once you work up to your working weight, complete one rep EMOM. If you miss a rep, just accept the miss. If 1 minute is not enough time to recover between sets, adjust the rest to finish every 90 seconds.  

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Explosive Accessory: 3 Sets of

  • 5 Underhand Vertical Medball Throw – Right into 
  • 5 Seated Box Jumps.

*Objective is to be explosive, and NOT to hit the lights

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Workout:  8 Minute AMRAP of: *Increasing 1 Rep every round

  • 1,2,3,4,5, Wall Ball (10-8’/14-9’/20-10′)
  • 1,2,3,4,5 Hang Power Clean (35 KB Swing/65/95) 

Competition Programming: Wall Ball 20-9’/30-10′, Barbell 95/135

Diablo F!T

Fight Gone Bad Style (3 Rounds, 1 minute of work each station, then a decreasing rest between stations. 1 minute rest between each station in the first round, then 30 second rest between each station in the second, NO rest between stations in the last

Wall Ball

30 sec Sandbag Cleans/ 30 sec Sandbag Front Rack Hold

Box Jump

30 sec Russian Twist (Medball)/ 30 sec Plank hold

RomWOD & Skills: Ring Row Variations > Strict Pull Up / Chin Up > Static Hold with Chin above the Bar

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