WOD

“Take a Break”

METCON

STRENGTH
1 Power Clean
1 Front Squat
1 Power Clean
1 Jerk
FOR TIME
EMOM 15
1 – :30 Hollow Hold
2 – :30 Chin Over Bar Hold
3 – :30 Handstand Hold

MASTERS

STRENGTH
1 Power Clean
1 Front Squat
1 Power Clean
1 Jerk
FOR TIME
EMOM 15
1 – :30 Hollow Hold
2 – :30 Chin Over Bar Hold
3 – :30 Handstand Hold

MOVE

STRENGTH
1 Power Clean
1 Front Squat
1 Power Clean
1 Jerk
FOR TIME
EMOM 15
1 – :30 Hollow Hold
2 – :30 Chin Over Bar Hold
3 – :30 Handstand Hold

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the power clean, front squat and jerk. You’ll then spend 15 minutes building to a heavy complex, only adding weight if your mechanics are spot on. Record your heaviest weight.

THEN, the metcon is actually a little more strength training but with some static holds! Each :30 interval, try to hold the movement unbroken for as long as possible. Focus on keeping your low back on the ground for the hollow hold. For the chin-over-bar hold, you may jump your chin up to hold or use a band to assist with the hold. For the handstand, you can kick up, wall walk up, or free-stand for :30. If going upside down isn’t your jam, do a plank! Record any modifications.

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