Warm-up Prep (10-15 Minutes)
10 Kettlebell Swings
15 Calorie Assault Bike
10 PVC high elbow lat stretch (5 each side)
Strength - Power Cleans
EMOM 1:30 x 8 rounds at 50% of 1 Rep Max
Each round perform one clean from the hang, above the knee, below the knee and finally 1 power clean from the floor
WOD (Workout of the Day)
"Death by Hang Power Cleans'"
EMOM 1 do 1 rep, then 2, 3, and so on till you cannot complete the amount of reps in that minute
Incorporated Energy Systems in WOD: Phosphagen
- Our goal for this workout is to target 12-18 rounds
- This wod starts off nice and slow, but once you get around to round 8 it starts to get spicy. When you start, don't all out, just go at a medium pace, this will help your breathing before it starts to get challenging. Pick up the pace after round 7 or 8 to give yourself ample resting time, after round 10-12 you just have to keep moving at a fast pace to get those reps in that minute. Key is to start off slow.
- Score is last completed round
*Scale accordingly if any exercise cannot be performed RX
Scaled Options - lowered weight