Lift Off | Thursday | 9/11/23

Warm Up: Coach Led

Mobility Work:

Coaches Pick

Empty Bar Work:

5 Clean Shrugs

5 Clean High Pulls

5 Power Cleans

5 Front Squats

Squat Clean Technique

WOD: Max Reps / For Time

RXD Option:

30 on / 30 off x 4

· Power Cleans (42.5/30)

30 on / 30 off x 4

· Hang Power Cleans (42.5/30)

30 on / 30 off x 4

· Squat Cleans (42.5/30)

30 on / 30 off x 4

· Hang Squat Cleans (42.5/30)

***4 mins rest***

3 RFT:

200m Ski

15 Push Jerk (42.5/30)

RXD Option:

30 on / 30 off x 4

· Power Cleans (35/22.5)

30 n / 30 off x 4

· Hang Power Cleans (35/22.5)

30 on / 30 off x 4

· Squat Cleans (35/22.5)

30 on / 30 off x 4

· Hang Squat Cleans (35/22.5)

***4 mins rest***

3 RFT:

200m Ski

15 Push Jerk (35/22.5)

Finisher:

3 sets x 30 secs

Plate Crunches

Plate Halo’s

Plate Hand Walks

Accessory Work:

3 sets x 5 reps

Snatch Grip Deadlift

Hang Snatch

Bench Press

Top Up:

Every 4 mins:

40/32 Cals

X 1, 2 or 3 sets