Friday 6.2.17 WOD

Warm-up: 10min

Dynamic Line Warm Up
Limber 11. This warm-up is a complete warm-up that encompasses mobility drills. Feel free to include your favorite aspects of this.

Strength: 20min

Sumo Deadlift (10min EMOM)
2 Sumo Deadlifts for Speed @80%
– Reset on each rep
– No Box Jumps this week
– After deadlifts, warm-up hang squat cleans.
Training Intent
Week 3 (Final Week) of Dynamic Work. Sumo Deadlifts should still be fast/efficient despite slightly heavier loading. After deadlifts are complete warm-up hang squat cleans. No Box Jumps this week.

WOD: 20min

Every 4:00 x 4 Sets:
10 Hang Squat Cleans (135, 95)
200 Meter Run
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Score = fastest split
Alternate Beginner Workout:
Every 4:00 x 4 Sets:
10 Goblet Squats (45, 25)
100-200m Run
Training Intent
Each round athletes should have at least 90s of Rest after each set. Each should should be done around 80% effort, hang squat cleans should be completed as fast as possible. Athletes should keep track of all their splits. At the minimum hang squat cleans should be able to be done in sets of 5/5.

$ Out: 5min

Reverse Hypers: 3 x 25 @50%. Rest 60s. or 3 x 20 Glute March on a Bench.