Wednesday WOD – 040616

Chuck

The Captain

WORKOUT OF THE DAY

Fitness
1. Power Position Clean
2. Clean Low Liftoff + Clean High Liftoff + Clean

3. 4 Rounds:
1:00 KB Front Rack Carry 70/53
1:00 Double Unders
1:00 Side Plank (30s LT/30s RT)
1:00 Rest

Performance
WEIGHTLIFTING
1. Tall Snatch + Muscle Snatch 40%x2, 45%x1, 50%x1, 55%x1
2. No Hands/No Feet Snatch EMOM 8:00 – 60%x1
3. Power Position Clean 55%x2, 60%x2, 65%x1, 70%x1, 75%x1
4. Clean Low Liftoff + Clean High Liftoff + Clean 5×1@65%

Notes
Tall Snatch + Muscle Snatch: Neither of these exercises are valuable if you sacrifice mechanics for load. Thus, drop load from the prescribed percentages if necessary to maintain your technique.
No Hands/No Feet Snatch: No hook grip, no foot movement. Feet start in receiving position and stay there.
Power Position Clean: Focus on driving with your quads and minimizing forward movement of the hips.

METCON
4 Rounds:
1:00 KB Front Rack Carry 70/53
1:00 Double Unders
1:00 Side Plank (30s LT/30s RT)
1:00 Rest

ENGINE:
Assault Air Bike
1:00 easy
5:00 easy/moderate
1:00 rest
1:00 easy
5:00 moderate
1:00 rest
1:00 easy
5:00 moderate/fast
1:00 rest

3x20s standing sprint w/ 30s easy spin sitting b/t reps.
1:00 rest
4x15s standing sprint w/ 30s easy spin sitting b/t reps.
1:00 rest
6x10s standing sprint w/ 30s easy spin sitting b/t reps.
1:00 rest