The 4:30 Girls, CHIPPING AWAY.
Warm-up: Coaches Choice
Strength: Clean Deadlift
5/40 5/50 4/60 3/70 2/80
Use your Squat Clean 1RM to determine %’s.
The clean deadlift is the most basic strength development lift for the pull of the clean. Lifters will be able to manage somewhat heavier weights than in the clean pull, and the slower speed will allow more focus on posture, position and balance, so that these things can also be strengthened and practiced. In addition to a basic strength builder, the clean deadlift can also be used as a remedial exercise to practice balance and position in the pull, or as part of a learning progression for the clean.
WOD: POWDER KEG
5 min. AMRAP:
600m. Run/Row
1 Round of Cindy
Max Reps of Clean & Jerk 95/65
Rest 5 Minutes
5 min. AMRAP:
400m. Run/Row
2 Rounds of Cindy
Max Reps of Clean & Jerk 115/85
Rest 5 Minutes
5 min. AMRAP:
200m. Run/Row
3 Rounds of Cindy
Max Reps of Clean & Jerk 135/105
Icing: 30 Hip Extension and Muscle-up Skill Work