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WOD - Wednesday 2021-03-31

OVERVIEW

Today we’ll focus on some quality Olympic lifting. Our 16 minute Emom will have us going back and forth from power cleans to hang squat cleans. We’ll look to build both lifts across the entire 16 minutes. Both clean variations should feel fast and strong - no missed reps here. To finish things off we have 3 giant sets (no rest between movements) of box jump, rows, and rollouts.


WARMUP

Mobility

  • Spidermans x 5 each (elbow drop + reach)

  • Prayer stretch x 45s each

  • 3 min. Plate squat

Barbell warmup x 2 rounds

  • 5 Good mornings

  • 5 Back squats

  • 5 Strict press

  • 5 Elbow rotations

  • 5 Front squats


WOD

Emom x 16

Odd: 2 Power cleans

Even: 2 Hang squat cleans


3 Giant sets:

4 Tall box jumps

8 Barbell rows

12 Barbell rollouts


COOL DOWN

Pigeon pose

Up dog


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