Warm-up
(12 MIN):
10 Cal Bike
20 Toe Touches
20 Arm Circles (10 Forward / 10 Back)
10 Forward or Reverse Lunges
10 Bear Hugs
10 Squats (2 Sec Down / Drive Up)
10 Iron Cross
10 Scorpions
5 Sit-ups
3 Empty Barbell Clean High Pull
3 Empty Barbell High Hang Power Clean
3 Empty Barbell Push or Split Jerk
…….
*Use the remaining time to warm up your Clean + Jerk for the EMOM
~~1 Clean + 1 Hang Clean + 1 Jerk
~~Warm up to 60 – 70% of 1RM
Strength
(10 MIN):
EMOM – 1 Clean + 1 Hang Clean + Jerk
~~Every Minute On The Minute Complete 1 Clean + 1 Hang Clean + 1 Jerk
*Athletes can add weight if desired
*The goal would be to end around 70 – 80% of 1RM Clean + Jerk
…
WOD Perspective:
*Rx: #105/75 – 55% of 1RM
*Rx+: #135/95 – 65% of 1RM
WOD
Every 4 Minutes x 5 Rounds:
30 Sit-ups
15/12 Calorie Assault/Echo Bike
7 Clean and Jerks, #105/75 (Rx+: #135/95)
(Score = Slowest Round)
WOD Details:
*In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window
*The clock will beep at the start of each round
*Record your times for each round, as your final score will be the slowest of the 5 efforts
*These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between
*AirDyne Bike: 24/20
WOD Movements:
*Sit-ups
~~https://www.youtube.com/watch?v=_HDZODOx7Zw
~~ATHLETES NEED TO SIT ALL THE WAY UP, SHOULDERS PASS HIPS, TOUCH TOES
*Assault Bike Technique
~~https://www.youtube.com/watch?v=mY9ihujdkc0
*Clean + Jerk
~~https://www.youtube.com/watch?v=PjY1rH4_MOA&t=23s
WOD Variations:
*15/12 Assault or Echo Bike
~~AirDyne Bike: 24/20
~~15/20 Row (If a bike is not available)