WOD NOTES
Every minute on the minute power development.
Focus is on the clean today.
Score is total # or pounds lifted.
The challenge is 5000#/8000#
Fitness and Performance
EMOM x 5
3 Power Cleans
Rest 3 minutes
EMOM x 5
2 Power Cleans
Rest 3 minutes
EMOM x 5
1 Power Clean
Rest 3 minutes
EMOM x 5
1 Squat Clean
Sport
Prep
Wall clock x 6 each
Overhead pullaparts in squat x 15 reps
Banded lateral release x 10 reps each
Clean grip OHS
4 sets x 3 reps
This is to prepare for the squat jerks
Squat Clean + Squat Jerk
8 x 1
Have some fun with this movement.
Work up in weight and have some fun with this mobility/positioning exercise.
HBBS
3 x 4 @70%
2 x 4 @75%
