WOD: Thursday, May 29, 2014

(A) Soft Tissue Mash Up (3 minutes)

LaX Ball or Foam Roller
Come early if you want to spend more time rolling out.

(B) GymNASTY Warm-Up (7 minutes)

(C) Press, Push Press, Jerk/Split Jerk Drills (4 minutes)

(D) Clean Drills (6 minutes)

(E) Clean Complex I (10 minutes)

Complete 5-7 Sets of the Complex
1x High-Hang Power Clean + 1x High-Hang (Squat) Clean + 1x Mid-Hang (Squat) Clean

Increase weight 5-10 pounds every set
Start your first set @ 50-60% of your 1 RM Clean

(F) Clean Complex II (10 minutes)

Complete 4-7 Sets of the Complex
1x Low-Hang (Squat) Clean (above knees) + 1 Pause (below knees) Clean

Start the Pause Clean on the ground, pause below the knee for 1-2 full seconds, then clean.
Increase weight 5-10 pounds every set
Start @ 5-10 pounds lighter than your last set on the first complex

(G) Lunge, Front Squat Complex + Barbell Rows (remaining time)

Alternating sets:

  • 5x 6 Back Stepping Lunges + 6 Front Squats + 6 Lunges @ Heavy Weight
  • 5x 10 Bent Over Barbell Rows @ Medium Heavy Weight (It should be difficult but not impossible to complete the last reps of each set)

Zac. Hang Cleans. Photo by Rafael Vega