WOD Type: “Strength”

WOD Warm-Up:

• Jump Rope @ 200 Contacts
• 25 Jumping Jacks
• 20 Squats
• 14 Lunges (7 each leg)
• Burgener Warm-up
• Arm Swings
• Shoulder bands
• Wooden Dowel for shoulders

WOD Particulars:

Strength:

1. 3 Position Cleans and Jerk: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets
2. Clean Pull: 90% (sn) @ 3 X 2 and 95% (sn) @ 3 X 2
3. Front Squats: 3 @ 5
4. Good Mornings: 3 @ 5

• 3-Clean Position & Jerk – 95#, 105#, 115#, 115#
• Snatch Pull – 155#, 155#, 155#, 165#, 165#, 165#
• Front Squats – 135#
• Good Mornings – 95#

Today’s WOD – Great workout! This workout went really fast today. I was completely done in about 40 minutes. I like the way this new program is laid out as it seems to work the weak areas for my olympic lifts. My core area seems to be taking a beating since starting this and continues to hurt a bit every single day. Today’s workout was not so much about weight as it is more about form and speed. Hoping this helps improve my lifts…