September 5, 2019

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.” – Nelson Mandela

Fear is a very powerful motivator and we must learn to harness it positively. To have fear is not a bad thing because it means we care. Instead of letting that fear stop us or prevent us from action we must accept it as part of us and use it to help drive us in the direction we want to go.

Squeaky Clean – OPEN/PERFORMANCE (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Rx Plus (OPEN): 115/85

Target: 10-15min
Time Cap: 20min
Squeaky Clean – FITNESS (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Rx (FITNESS): 75/55

Target: 10-15min
Time Cap: 20min
Next Level
Box Squat
On the Minute x 7:
2 Box Squats

*Record heaviest in WODIFY

For these box back squats, set the box just below parallel
Start around 55% of your 1RM Back Squat and Build over the 7 rounds
The focus here is on control and speed coming off the box over the weight used

Clean Complex
Every 1:30 x 7 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
*Complex equals 1 rep

The following percentages are based off of your 1RM Squat Clean:
Set 1: 60%
Set 2: 65%
Set 3: 70%
Sets 4-7: Build to a Heavy Complex

ll three reps of the complex are designed to be completed without letting go of the bar
The power clean and squat clean come from the ground, while the hang squat clean starts above the knee

Metcon (No Measure)

4 Giant Sets:
12 Front Rack Kettlebell Box Step-Ups (24″/20″)
30 Second Heavy D-Ball Hold
12 Weighted Pausing Hip Extensions

Rest 2 Minutes Between

Rx: As Written
Scaled: Bodyweight Pausing Hip Extensions

On all three movements, it is your choice on loading
Choose loads that allow you to complete the movement with no more than 1 quick break
Use 2 kettlebells in the front rack for the box step-ups, alternating legs for a total of 6 reps each side
The D-Ball is to be held above the belly button in “bear hug” style
Pause for 2 seconds at the top of each hip extension