The first Monday of the New Year. Welcome to the working week.
Zoom Sessions at 7, 9am & again at 4pm password: TheHut
Two Parts and a Set of DBs
15-12-9-6-3 reps/round for time of:
DB hang squat clean (50/35# DBs)
Up-downs
Record time and load and any modifications
-then, after exactly 3 minutes of rest time, complete:-
12-9-6-3- reps/round for time of:
DB push jerk (same load as cleans)
Burpees with lateral jump over flat DBs
Intended Stimulus
Choose a load that you can move through the squat cleans with minimal break in the round of 15. You don’t have to most FAST, just consistently. These are paired with up-downs so that you can get back to the DBs with minimal break. You might need to take short breaks from the hang squat cleans BuT try not to put those DBs down. “Rest” with them in the front rack. Catch your finish time and post in SugarWOD… add 3 minutes to your finish time to calculate the start time for Part 2. Same load but fewer reps. Push jerks are ordered so you can get through each set unbroken… but you can choose to push press if you like. These are paired with a burpee and later jump… just to keep you focused with some agility/complexity under fatigue. Anyone think you can finish part 2 faster than part 1? That is the test. Score these as 2 separate workouts in Sugar WOD.
