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Power Clean

Deadlift, Power Clean, Squat Clean complex, Row, Bike, Prowler Push

Metabolic Conditioning, Olympic Lifts, WOD /

STRENGTH Deadlift + Power Clean + Squat Clean Complex: 5 x 2 + 1 + 1 @85% of 2/25, every 90s.Then,8 Sumo Stance RDLs x every 90s x 4 sets.METCON Row, Bike, Prowler Push (90,50)4 x 30s on/60s off.EXTRA CREDIT 1a) Double Leg Banded Leg Curls: 3 x 50. No rest.1b) Banded Pull-Through: 3 x 25. No rest.*Use the same band for both

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Glute Bridges, Power Cleans, Thrusters

Metabolic Conditioning, WOD /

Strength:Barbell Glute Bridge 5×5, :90 rest.-use same weight for all 5 sets- take 2-3 warm ups working up to “working” weight- Hold for 1 countMetcon Prep: Power Clean + Thruster 3 x 2+2, :60 Rest-building to Metcon weightMetcon:For Time:40 Power Cleans (115,75)30 Thrusters (115,75)9:00 Time CapExtra Credit:Banded Pallof Presses: 4x 8 each (heavy band)  Rest :60

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Deadlift, Power Clean, Squat Clean, Farmer Carry, Lunges, Plank, Burpees

Metabolic Conditioning, Olympic Lifts, WOD /

STRENGTH 
Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s.
Then,
1 Rep of Squat Clean adding weight until you miss.

METCON
EMOM 16:
MINUTE 1: 100 Ft. Heavy Farmer Carry
MINUTE 2: 20 BW Walking Lunges
MINUTE 3: 30s RKC Plank
MINUTE 4: 10 Burpees

EXTRA CREDIT
5 Minutes of Parasympathetic Breathing

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Box Squat, front squat, power clean, burpees

Metabolic Conditioning, Strength, WOD /

STRENGTH
1) Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box
2) Metcon Prep: Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.

METCON 
“Gameday”
For total time:
30 Front Squats (155, 105)
30 Lateral Burpees over the bar

Rest 7:00

30 Power Cleans (155, 105)
30 Lateral Burpees over the bar

EXTRA CREDIT 

Banded Pull-Throughs: 4 x 25. Rest as needed.
– Sets 1+2: Medium Stance
– Sets 3+4: Ultra Wide Stance
– squeeze glutes hard on each repetition

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Deadlifts, Power Cleans, Squat Cleans

Metabolic Conditioning, Olympic Lifts, WOD /

STRENGTH
1) Max Load in Complex of:
3 Deadlifts
2 Power Cleans
1 Squat Clean
*All done without removing hands from the bar
*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

2) Metcon Prep:
Make sure Metcon weight is in check. It should be heavy today.

METCON 
”Elvis”
For time:
30 Squat Cleans (185, 125)
OR
”Power Elvis”
30 Power Cleans (185, 125)

EXTRA CREDIT

3-5 Minutes of Light Foam Rolling
3-5 Minutes of Light Static Stretching

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Paused Front Squat, Power Clean, Pull Up

Metabolic Conditioning, WOD /

STRENGTH 
1) Front Squat with a 2 Count Pause: 1RM. Rest 2:00
– pause for a 2 ONE Thousand at the bottom.
– Build to a 1RM over the course 8-10 sets.
2) Metcon Prep:
1a) Power Cleans: 3 x 1-2. Rest 45s.
1b) Pull-ups: 3 x 4-6. Rest 45s.

METCON 

For time:
15 Power Cleans (135, 95)
21 C2B Pull-ups
12 Power Cleans (155, 105)
15 C2B Pull-ups
9 Power Cleans (185, 125)
9 C2B Pull-ups
14:00 Cap

EXTRA CREDIT
Banded Hip Flexor Pulls: 3 x 30 each. Rest as needed.
*Between each set complete a 15s RKC Plank

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