9/19/16 – "Lift"

Group Warm up 

Group Mobility 


Strength ( Start of week 9 – Phase 3 ) 

5×1 – 3 position clean ( Hi hang + Hang + Floor = 1) * Build to a heavy set for the day! 2:00 rest between attemps.

3×3 Behind the neck Jerk ( From a rack, focus on footwork). 1:30 rest between triples. 

WOD ( Workout of the day ) 

"Lift"

18 minute AMRAP with a partner, alternate every completed round.

60ft' sled push – High 

60ft' sled push – Low 

8 Hang power cleans (95/65lb)

10 Push Jerk (95/65lb) 

RX+ ( 135/95lb) 

*Score is total rounds completed + sled weight. Pick a weight that you and your partner can continuously push. 

*All workouts can be scaled on an individual basis. 

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