Tues, 08/14/2018

August 13, 2018

 

 

“Jump City”
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

 

L2
Cut run distance in half
Singles (x2)

L1
All runs 200M
Singles
MB Hang Power Cleans

 

 

Notes:

The hang power cleans are the focal point of today’s workout. These do not have to be done unbroken, although the weight athletes choose should be something the are capable of completing without stopping when fresh. Within the workout, looking to knock these out in 1-3 quick sets. Completing the run at a recovery pace will better allow athletes to push the hang power cleans and be successful on the jump rope. Even on the rope, break these sets up accordingly to accomplish the plan on the barbell. Some thoughts for sets on the barbell are as followed:

Set of 21:
21 / 12-9 / 8-7-6

Sets of 15:
15 / 9-6 / 6-5-4

Sets of 9:
9 / 5-4 / 4-3-2

 

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

1. Power Clean Primer
Build to Moderate 3-Position Pausing Power Clean

 

2. Power Clean 
Build to 10 Rep Max

 

 

 

 

 

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