Tuesday 09.05.2022

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Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

*Additional mobility efforts may include a 1:00 squat hold at depth, barbell mashing and priming for the front rack position; lax ball therapies for Chest & Shoulder for Dip range of motion.

Impact/Focus: Full Clean & Ring Dip Primer EOMOTM
Warm-up as needed during the following intervals, practicing movement and technique for the Full Clean which comes from the floor and passes through the full squat receiving position.

Every 2:00 seconds for 5 Rounds
A. Clean x 1-3 reps
(practice touch and go, building to metcon benchmark or scaled weight)
B. Ring Dips x 3-5 reps
(Mobility/Ensure ROM & Technique before warm-up sets strict through kipping as applicable)


  • Athletes may approach the intervals with loose adherence as the intent here is a thorough build across various aspects of warming up for peak benchmark performance.
  • Bring the lumber, Freaks.

Post scores to comments.

For time
21-15-9 reps of
Full Clean (135/95lbs)
Ring Dips


  • The Full Clean is received in the bottom of the Front Squat position.
  • Adjust the weight as needed based on individual level of development with this movement; targeting the 12:00 Time Cap.
  • A Power Clean plus a Front Squat is a viable way to navigate the WOD for athletes still developing confidence and consistency with this movement.
  • Scaling weight as a solution to the ability to perform the Squat Clean takes precedence before Power + Front Squat.
  • Scale Ring Dips if necessary based on our recent training with this movement.
For the Clean video demo link click HERE.

Post scores to comments.

Bonus Fun: Rowing Ladders & Pyramids
For total time, resting as long as each kcal round takes to complete
Rx: 3-6-9-12-15-18-21-24kcal
Rx+ 3-6-9..24 and back down to 3kcal

Post scores to comments.

Samy Daghir

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