May 25th, 2018
Author: Stacy McNaught
Skill work –
5 – min EMOM
3 squat clean and jerk @ 60-70%
3 rounds for reps of
1min on 20sec off
6m shuttle runs
A good 15 mins on technique at below 60% before starting the EMOM checking in with the receiving position – trying to perform a squat clean rather than a power clean with a front squat then going into the jerk positions from the dip and drive to the receiving position – be it power or split.
During the EMOM we want LOW relative heart rates so we can focus on the movement – keep it light.
short and intense WOD – running can be scaled to rower calories for anyone with any knee issues, twisting and turning and reaching for the line is a good way to flare up any niggles.
Dip scaling options should be something that you could manage a set of 10 with.
We aren’t expecting anyone to do a full minute of any variation – if there are rings available, you could scale to ring push-ups before banding the dip bars