Live ZOOM WODs at 7, 9am and again at 4pm Password: TheHut
***No Yoga Class this Week***

Wednesday WOD- Heavy Day
On a running clock. complete:
Minute 0: 3 power cleans
Minute 2: max front squats in 20 seconds at previous clean weight
Minute 4: 3 power cleans at heavier load
Minute 6: max front squats in 20 seconds at previous clean weight
Minute 8: 3 power cleans at heavier load
Minute 10: max front squats in 20 seconds at previous clean weight
Minute 12: 3 power cleans at heavier load
Minute 14: max front squats in 20 seconds at previous clean weight
Minute 16: 3 power cleans at heavier load
Minute 18: max front squats in 20 seconds at previous clean weight, etc…
Minute 20: 3 power cleans at heavier load
Minute 22: max front squats in 20 seconds at previous clean weight, etc…
Record heaviest 3 rep power clean
Record heaviest front squat load and total reps at that load

Intended Stimulus
After a general warm up and some warm up on the cleans and front squats- you will begin at a load that starts to get heavy but you will still warm up with loading in the first 2 of the 6 sets you will do today. Don’t go to heavy too soon. Allow yourself to move smooth and fast in the first 2 sets. You’ll also need to stick with the clock and stay on schedule. When you don’t have a lot of loading- maybe not even a barbell- in your equipment pile, you need to change up the format and stimulus to turn today into some that that overloads you a bit. Today that format is keeping you on a strict clock and incorporating a very short max reps set that you also need to clean.

Record Keeping
Use the notes section of SugarWOD to track everything… this is a bit of an experimental shot at recording results for this kind of workout