WEDNESDAY
| Skill
6 Sets for load 1 Hang power clean + 1 Hang squat clean + 1 Front squat *Perform a new set every 1:30
Today’s lifting should see beginner and intermediate lifters perfecting the mechanics of the three movements with lighter loads, whilst experienced lifters may increase across sets to a heavy but sub-maximal complex for the day. |
| WOD
4 Rounds for time 8 min CAP: 9 Box jumps 30/24” 6 Hang power cleans 61/43kg 6 Front squats
Rx+: 36/30”, 70/47kg Active: 52/35kg Lifestyle: 40/25kg, reduce the height on the box jumps or step ups.
Clean complexes followed by a task-priority workout including high box jumps, hang power cleans and front squats. Hip extension is the name of the game today and a thorough leg cool down will be necessary. |