Tuesday’s WOD - 5/28/2019


Skill:

Burgener Warm up for Clean + Complex Review

2x5 - Clean Segment Deadlift w/ 2-3 sec Pause @


Strength:

EMOM x9 - Power Clean

Rd 1-3: 3 Power Cleans

Rd 4-6: 2 Power Cleans

Rd 7-9: 1 Power Cleans

**Beginning at a light to moderate weight (30-40%), athletes will build up to a heavy 1-rep Power Clean. Athletes may drop and reset after each power clean in early rounds or touch and go. Athletes still developing this movement may work from the hang position and should stay at lighter bar loads focusing on technique and maintaining good posting.

WOD:

4RFT:

25/20 Calorie Row

9 Power Cleans @50-60% / 2-3 UB Rds (135/95)


Accessory Work:

4 Sets For Quality

10R/L Single-leg KB/DB Deadlift

10R/L GHD Hip Extensions

250/200m Easy Ski Erg

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812-404-0095

CFHighBar@gmail.com