WOD NOTES:
This is a repeat workout from a few months ago.
Learning to develop power from the hips is essential for strong olympic lifting technique.
Fitness
15 minutes
Working on technique for the squat clean
EMOM x 10
3 Power cleans @65% of today’s number
10 jumping air squats
Performance
Every 2 minutes x 5 sets
1 Squat clean
EMOM x 10
3 Power cleans @65% of today’s number
10 jumping air squats
CF Athletes
Dynamic prep
PVC chest opener in rack x 30 seconds
Prayer stretch x 30 seconds
Boot straps x 6
2-3 minutes
Assault bike – intervals
Every 2 minutes x 6 sets
20 DU + 1 Squat Clean
increase BB loading each set
T2B cycling practice
determine how you will break up the reps and rest duration
Then…
16.2
WL Athletes
Light bar work and technique work
choose movements that need some attention
and movements that will help with mobility
Mental preparation for tomorrow
Sit with your coach and review the plan
