Tuesday 10.13.15 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

Lifestyle Challenge – Mobility day 13

Dynamic Warm Up: 5min

Strength: 15min

Hang Power Clean (5×5 @ 70%, high hang)
Complete Every 90sec.
Hang Power Clean (5×5 @ 60%)
**High hang
Complete this as an EMOM, Every 90sec complete 1×5.
The high hang clean will be used over the next 3 weeks to insure proper balance and positioning at the start of the second pull. By abbreviating the movement we will also have a chance to work with the Athletes that are newer and correct chronic faults in those that been with use for some time. From a training perspective the Athlete will have to generate greater force to execrate the bar quicker due to the shortening of the movement.
Have the Athletes deadlift the bar to the power position and perform a hang power clean. 5 sets of 5 reps without dropping the bar. The goal is not speed, its accuracy.

WOD: 15min

Isabel (Time)
For Time:  30 Snatches, 135# / 95#
If not Rx weight Athletes should be able to complete 2-4 reps TNG from the start.

$ Out

60 Hollow Rocks in as few sets as possible