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Wednesday – 12/5/2018

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The Workout for Wednesday is:

WARM-UP
2 Rounds
-1 minute machine
-10 Wall Balls
2 Rounds w/ Empty Bar
-4 RDLs
-4 Front Squats
-4 Presses
-4 Good Mornings

WOD SPECIFIC
Clean & Jerk Technique
Coach’s Choice

APPLIED STRENGTH
In 12-15 minutes, establish your 1RM Clean & Jerk
*Work up slowly towards to heavier loads doing a power clean then a squat clean and jerk. Do this for as long as you feel that the power clean is clean and crisp and NOT a max power clean. This is simply to get your body warmed up and pulling the bar high.

METCON
5 Rounds for Time (CAP = 15 minutes)
-10 Handstand Push-Ups (Rx+ 15 reps)
-10 Toes-to-Bar (Rx+ 15 reps)
-10 Wall Balls (20/14) (Rx+ 15 reps)
*You can kip the HSPU, have fun and push hard. This will be tough on the shoulders but be smart and break it up so that you can finish hard on that last round. 

EXTRA CREDIT
[Weightlifting]
Front Squat
-5 x 3 @ 60%
*Stick to these % to let your nervous system recover from that max. We’ll be testing our squat a bit later this week.

Clean Pull From Blocks (just above knee)
-5 x 3 @ 75%
*Keep the bar close and shoulders above the bar as you drive. Shoulder come back behind the bar as a consequence of a full hip extension. You should be finishing on the front of the foot and not falling back onto your heels. If this is happening it means you are cutting your drive short.

[Accessory]
4 Sets
-6 Lateral Drop Landings /leg (CLICK HERE)
-10 RDL with Reach /leg
*After all that excitement and intensity, this piece here is simply meant to force you to concentrate and stabilize under fatigue. Don’t do these fast and pay attention to how you land.

[Core]
4 Sets
-10 Leg Raises (weighted with medball if you want)
-10 Hip Raises
*Get it

[Posterior Chain]
4 x 30-60 sec Chinese Reverse Plank Hold
(CLICK HERE)