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SFZ WOD 06262017

26 Jun Posted by in Uncategorized | Comments

Consider dropping the bar often due to the volume of cleans. Singles will be a good strategy for many. That said, do not waste time between sets and reps! Get right on to the next rep. Keep the low back flat, this combination has the potential to trash people’s backs if they aren’t thinking about it. Make sure you finish the clean at the top with elbows in front of the bar. For the burpees, a two-footed jump is required for it to be considered ‘Performance’ (as usual). Do not hyper extend the lumbar as you come up out of the burpee (another way to mess your back up)!


Workout of the Day

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes getting 3 sets of L sits (or progression) on parallettes or rings.

Strength: 6 x 3 Push Jerk or Split Jerk – 9 of 13, same weight across, approximately 80 – 90% of max jerk

Super Set: 6 x 5 Dumbbell Split Squat , “across,” scale to the same challenge as the main lift

Metabolic Conditioning: “Wolfbane“

For time. 15-12-9-6-3

Power Clean

Bar-facing burpee

Performance: 95/135
Athletic: 65/95
Health: 45/65

Scaling Guide: 5-12 minutes, about 3-6 minutes to finish the 12s.

Scale Up: 105/155lb bar.

Compare to: NEW WORKOUT

Optional ‘Cash Out’: 60s plank, 30 cal row, 3 rounds.

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