wodify-daily
Tuesday, Aug 4, 2020
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit?usp=drivesdk

Warmup
Buy in:
400m run

15-10-5
Kettlebell swings
Box jumps
15-15-15
V-ups

Strength/Skill
3 sets:

3 Front Squats + 1 Jerk

In Week 1, work at 65% of your 1RM Clean & Jerk for 3 sets of 3 Front Squats + 1 Jerk.
In Week 2, apply target weight increase and complete 2 sets of 3 Front Squats + 1 Jerk.
In Week 3, apply target weight increase and complete 2 sets of 2 Front Squats + 1 Jerk.
In Week 4, apply target weight increase and complete 1 set of 2 Front Squats + 1 Jerk.

Target (5#) increase / week if work sets are below 100kg (220#).

10 min Cap

Strength
Hold a 2 second pause at position 2 (knee), then perform a Clean.
In week 1, work at 75-85% of your 1RM Clean & Jerk for 4×1.

In week 2, apply target increase and complete 4×1.

In week 3, apply target increase and complete 3×1.

In week 4, apply target increase and complete 3×1.

Target (10#) increase / week if work sets are above 110kg ( 242#).

Target (5#) increase / week if work sets are below 80kg (176#).

10 min Cap

Skill Prep
EMOM X 8

1) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press

2) 3 Power clean with hold on last rep for :03 + 3 Front Squat

3) 3 Clean + 3 Thrusters

4) 3 Power Jerk + 3 Split Jerk + 3 Presses from Split

Aerobic Capacity
5 Rounds
1) Hand Release Push-ups (20 Seconds)

2) Plank Hold on Hands (20 Seconds)

3) Floor Press w/PVC (20 Seconds)

WOD
14 minute AMRAP

7 Handstand Push Ups
7 T2B
20 Double Unders
+ 10 Double Unders after each round

Cash Out
Three sets of:
8 BW Glute Ham raises
10 GHD sit-ups

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