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
Clean & Jerk Skill Warm Up: 2 Rounds of
- 3 High Hang Power Clean
- 3 Low Hang Power Clean with a Squat
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.
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
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
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
30 sec Sandbag Cleans/ 30 sec Sandbag Front Rack Hold
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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