Blog Search

#3421 – Friday 8/2

By: 0

Friday 8/2/19

WOD Breakdown

ATHLETE GOAL – Work on cycling the barbell efficiently from the shoulders to hips on the Hang Squat Clean Thrusters. Push through mentally during the workout, as everyone will reach a “gut check” moment. Finish the week off strong!

STIMULUS
The pull-up and hang squat clean thruster is a nasty combo that will require a ton of core stability while breathing heavy. A good mix of upper body and lower body fatigue will set in, and at some point it will be gut check time. Athletes should scale the pull-ups and weight on the bar to something that they can perform in sets of 4 or more the entire workout. The run should take no more than 2:30.


 

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK

Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the  workout.


Workout of the Day

400m Run
into…
2-4-8-12-8-4-2
Hang Squat Clean Thruster 115/75#
4-8-16-24-16-8-4
Pull-up