8/17/15 Monday

Congratulations to everyone who competed this weekend at, “The Summer Throwdown”. Brittany for taking 1st place in the Individual and Austin/Carly/Chris/Aynara for taking 10th place out of 36 in the Team Division.

Performance

Warm-Up

30sec Foam Roll Upper back and lats

5 Downward Dog with 3-5sec pause at top

5/side Messier Squats

20/side Banded Ankle pulses

5 Jump Squats

x2-3rnds

+

*Very minimal weights for all parts below

A1. Hang Muscle Clean; 5 reps x 3 sets, rest 0sec

A2. Floating Clean Pull w/ Pauses at knee & High Hang; 5 reps x 3 sets, rest 0sec

A3. Front Squat; 5 reps x 3 sets, rest 1min

 

B. Every two minutes, for 20 minutes (10 sets):

Clean x 1 rep

*Build over the course of the 10 sets to today’s 1-RM.

*Beginner’s perform Hang Power Clean + Front Squat

 

C. “Five-Minute Capacity Test”

Complete as many rounds and reps as possible in 5 minutes of:

5 Squat Cleans (135/95 lbs)

10 Burpees Over the Barbell

 

*If you are not proficient with the squat clean perform workout below. We are trying to test how much work you are capable of doing in 5min. This test will be inaccurate if you do not have the correct squat clean mechanics down.

Complete as many rounds and reps as possible in 5 minutes of:

10 Goblet Squats

10 Burpees

 

Competition

Wod will be posted at gym