WOD – Mon, Nov 14
Beast River Fitness – WOD
Metcon (No Measure)
Complex (Weight)
90 sec x 8 sets
1 Power Clean + 2 Push Jerk
* Building on feel
The focus of this complex is to dial in positional strength and technique as you move from the power clean to the push jerk
Athletes can build across the sets as long as technique stays good
For most the push jerk will be the limiting factor when loading
“BB Cycle & Lunge” (Time)
3 RNDs
10 Power Clean and Jerk
8 Front Rack Reverse Lunges (alternating)
6 Power Cleans
4 Shoulder to Overhead
2 Overhead Reverse Lunges / Front Rack (scale)
S: 75/55
Rx: 115/75
*10 min cap
Athletes should implement intentional breaks to prevent long rest breaks/bottlenecking. Aim to do each movement unbroken with rest between.
If needed, those with less experience on a barbell can use DBs for all movements. The OH Reverse lunge will be challenging, and can be switched to another front rack lunge for those with overhead mobility restrictions.