19.9.18

WOD
Squat Clean (EMOM 10 min)
Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)

Minute 4: Rest

Minute 5-6-7: 2 Squat Cleans (70-73-76%)

Minute 8: Rest

Minutes 9-10: 1 Squat Clean (80-82%)

Front Squat (10 min to finish)
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Time Cap 12 min

FIT

Warm-up
:30 Seconds

Quad Stretch
Active Samson
Front Rack Stretch

Knuckle Drags
Active Spidermans
Wrist Stretch

Slow Air Squats
Push-up to Down Dog
Child’s Pose

– – – –

**Front Rack Stretch:** Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

**Wrist Stretch:** From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

**Childs Pose:** With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

– – – –

3 Hang High Pulls
3 Hang Muscle Cleans
3 Pausing Front Squats
– – – – – – – – – – – – – – – – – –
1 High Hang Squat Clean
2 Hang Squat Cleans
3 Squat Cleans
4 Front Squats
– – – – – – – – – – – – – – – – – –
3 Squat Clean
– – – – – – – – – – – – – – – – – –

=================== 10 MÍN EMOM ===============
Beint í
============== 10 MÍN FRONT SQUAT ==============

– – – – – – – – – – – – – – – – – – 40-45
1 Strict Press
2 Push Press
3 Push Jerks
– – – – – – – – – – – – – – – – – –
3 Power Clean and Jerks

## 1 Round

3 Unbroken Clean and Jerks
2 Unbroken Clean and Jerks
1 Clean and Jerk

============== 12 MÍN GWEN ==============

CategoryWOD