wod-saturday

Sat Strength:

W.U. Athlete Warms up mobility for movements

Strength Portion: Clean Work

Segment 1:  Halting Clean Deadlift

  • 5 sets of 4 reps.  2 sec Pause at knee

Segment 2: Clean Complex , 20 min Clock every 2:30

  • Power Clean + Hang Clean + Front Squat + Power Jerk = 1
  • 8 sets, Every 2:30
  • Starting Weight: Men @95, Women @ 65  progress from there

CORE:  GHD Back Ext, 1 Giant Set of 50 reps