Friday, September 16th WOD

Warm up:  1k row, mobility


BB work:  

Clean High-Pull - Power Clean + Hang Clean (knee)

1+1+1 at 85, 90 and 95% of Power clean

Halting Clean Deadlift (upper thigh)

5 at 85, 90 and 95% of 1RM Clean

Front squat 5 at 90, 95 and 5RM

Conditioning:  ½ “Flight Simulator”



-Advanced athletes will attempt unbroken sets

-Athletes must rest between sets

-Double to Single ratio 1:2

Accessory work:  Good Mornings

3x5 at moderate weight


Nick ProhaskaComment