- 6 sets of 1 Muscle Clean + 1 Power Clean + 1 Squat Clean
Build to as heavy as possible. Muscle Clean should be the limiting factor.
Complete for time:
- 800m Run
Then 21-15-9 of:
- Kb Swings (70#/53#)
In addition to the Track WODs, from here on out I will also be posting some extra strength work that will fit in with our regular programming.
Track WOD – Week 6
Pace should be Goal Mile Pace for all runs.
A1. 4 x 6 Bench Press w/ 4 second decent to chest @ 60-65-70-70% -or- 7-8 RPE
A2. 4 x 6 Chin-ups w/ 4 second negative
B1. 4 x 5 Speed Back Squats @ 50-60%
B2. 4 x 5 Jumping Snatch Pulls @ 50% Snatch Max
Clean Technique Complex
10 minute EMOM:
Keep the weight manageable, thinking technique first. Start at 50% max clean & jerk. Do not exceed 70%.
3 rounds for time:
In teams of three, complete 4 rounds of the following:
Once the rower is finished, all athletes rotate.
The goal is to finish as fast as possible as a team while also accumulating as many reps as possible.