WOD 11/15/2022
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
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2. Strength Prep
Athletes will be performing 2 squat clean and jerks every minute on the minute for 10 minutes. The weight selected should be between 70-80% and should stay the same across all sets. Athletes are allowed to drop the bar between reps and should work with a weight that is challenging but allows for consistent and efficient reps. This is not the time to go with a heavier weight if it results in form breakdown across the 10 minutes.
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3. Workout Prep
2 sets:
5/4 Calorie Row
4 GHD’s
(1st set Parallel, 2nd set Full GHD)
* Complete a set every minute (10 minutes) *
“Tow Mater”
Freedom (RX’d)
For Time:
30-25-20-15-10*
Cal Row
GHD Sit Ups (Or Stick Sit Ups)
*Women’s cals: 24-20-16-12-8
