W WOD – HEAVY WEDNESDAY 10.05.23 – “POWER CLEAN”
MOBILITY & WARM UP
Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Wall Balls
Set 4
10 Med Ball Cleans
10 Wall Balls
SKILLS & SPECIFIC WARM UP
Clean Warm Up
Load in less than 8 min
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“POWER CLEAN”
Every 2.30 min for 8 rounds
5-5-3-3-2-1-1-1
Power Clean
