Strength:
Clean Complex
Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day. The priority is still the Hang Clean here, but we are looking to increase to a heavier load than we did in week 2 of this cycle.
The Clean can be either a Power Clean or a Squat Clean. Ideally we catch high and start catching lower and lower on each set
Modifications:
– Adjust to the Hang Power Clean for all cleans or 3 Hang Power Cleans + 3 Front Squats for newer athletes in order to manage positions and develop technique
WOD:
“Mako”
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell Step-Ups: 1 x 50/35lb, 22.5/15kg
Level 2
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell: 1 x 35/25lb, 15/12kg
—
Level 1:
3 Rounds for Time
400m Row
20 Single Dumbbell Step-Up Overs
50 Single Unders
Dumbbell: 1 x 25/15lb, 12/8kg
—
Masters 55+:
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
35 Double Unders or 75 Single Unders
Dumbbell: 1 x 35/25lb, 15/12kg
—
Competitor
3 Rounds for Time
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell: 1 x 70/50lb, 32/22.5kg
Box: 24/20in
—
Travel / Hotel
3 Rounds for Time
400m Run
20 Single Dumbbell Step-Up Overs
50 Single Unders or 30 Double Unders