MOBILITY
Pike Stretch: 1-2 Minutes
Video

Wrist Stretches: 30 Seconds Each Direction
Video

Puppy Pose: 1-2 Minutes
Video

ACTIVATION
5 Rounds:
5 Russian Baby Makers Video
10 Calorie Row
15 Banded Pull-Aparts Video

STRENGTH
Power Clean Technique (A)

On the 0:00…

On the 2:00 x 5 Sets:

1 Pausing Clean Pull

1 Pausing Hang Clean High Pull

1 Pausing Hang Power Clean

1 Hang Power Clean

Set #1 – 35%

Set #2 – 40%

Sets #3-5 – 45%

STRENGTH

Box Squats

On the Minute x 10:

2 Box Squats

All sets at 50% of 1RM Back Squat

Box height just below parallel

STIMULUS

GENERAL

• Set box height just below parallel

• All sets completed at 50% of our 1RM Back Squat

• Weight is not the focus point… speed is

• After sitting back to a vertical shin position, explode off the box

• Accelerate out of the bottom as aggressively as we can

STRENGTH

Power Clean Technique (B)

On the 10:00…

On the 1:30 x 5 Sets:

1 Hang Power Clean (just above knee)

1 Hang Power Clean (just below knee)

Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 70%

Set #5 – 70%

WOD

Heavy “DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 185/135 155/105

 

 

PASSION WOD 2020 HOME VERSION

    • 50 Back Rack Stepping Lunges*
    • 25 Burpees Over Item
    • 50 Double Unders / Seal Jumps
    • 50 Back Rack Stepping Lunges*
    • 50 Double Unders / Seal Jumps
    • 25 Burpees Over Item
    • 50 Back Rack Stepping Lunges*