Workout of the Day

FOR TIME

30-20-10

-DB front squat (50lbs/35lbs)

-Row for calories ( scale row to 21-15-9 calories for the ladies)

Then GB side lever, GB manna Remember to use the mastery chart to gauge your progress”

Work Move systematically to get as far as possible from A to D during class time according to experience and ability

A. Behind Neck Jerk Grip Push Press – 6 x 5 @ by feel (https://www.youtube.com/watch?v=WpyPVbFYoJI) -anything more than the bar counts as a set -find “relaxed,” quality overhead position and hold 2 seconds

B . Power Snatch w/pause + High Hang Snatch – 6 x 2+3 @ by feel -straps recommended (For an explanation on strap use, click https://www.youtube.com/watch?v=kNhLpFXvb0Y) -2 second pause at launch position/rep on power snatch -2 second within high hang set up on high hang snatch

C. Front Squat – 4 x 5 @ 80-85% clean -3 second pause in bottom on 1st rep/set

D. Clean from Launch – 5 x 5 @ by feel up to no more than 60% clean -anything more than the bar counts as a set -Clean is from above the knee

5 rounds, each for time 500 meter row

*Rest as needed between efforts with a minimum rest being 3:00.

WOD = Complete as many rounds as possible in 15 minutes of:

-21 GHD sit-ups

-14 single-arm dumbbell push jerks

Use a single, heavy dumbbell at a weight you can move well, and alternate arms each rep.

Scaling Avoid a high volume of reps per set on the GHD if you have not had previous exposure to it. Use a dumbbell that is manageable, yet challenging.

Intermediate Option Complete as many rounds as possible in 15 minutes of: -14 GHD sit-ups -14 single-arm dumbbell push jerks

Beginner Option Complete as many rounds as possible in 15 minutes of: -21 hollow rocks -14 single-arm dumbbell push jerks