Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

2xs:

–5ea Spiderman + Rotation

–20 Banded Good Morning

–15 Band Pull Aparts

–10 Hang Muscle Clean

–5 Strict Press

General Barbell Warm Up 1x:

–10 Front Squats

–10 Strict Press

–10 Good Morning

–10 Rack Press

Specific Barbell Warm Up 1x:

–3 High Hang Clean

–3 Push Press

–3 Hang Clean

–3 Push Jerk

–3 Clean

–3 Split Jerks

Weightlifting

Big Clean Complex (1-1-1-1-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

3 postion clean + push press, 3 position clean + push jerk, 3 position clean + split jerk

-No dropping the bar

Goal: Max load with good technique
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Cool Down

Metcon (No Measure)

3 rounds for quality of:

10 Plank-to-Wall Supports

Starfish Side Plank, L 15 secs/R 15 secs

WORKOUT OF THE DAY