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Workout – Tuesday, July 5

TIMELINEINTRODUCTION
0:00 – 13:00 General Warm-Up (13 min)
13:00 – 18:00 Specific Warm-Up (5 min)
18:00 – 36:00 Skill/Strength (18 min)
36:00 -39:00  Pre-WOD Break/Prep (3 min)
39:00 – 56:00 WOD (17 min)
56:00 – 60:00 Accessory/Cool Down/Clean up (4 min)
Between our split jerk cycle and seated DB presses, we wanted to find a new 1RM push press that will be used in a percentage-based strength cycle in the coming weeks. Most members will likely have a goal number in mind, but make sure that everyone has a plan on how to best utilize the 18 minutes. After the strength portion, the shoulders will be plenty warm for our benchmark, “DT.” Quickly review the hang power clean, intended stimulus, and strategy before letting members get after it. Deadlifts will be light for everyone, so this one will come down to grip management and the ability to cycle hang cleans and shoulder to overhead. No movement should ever take more than three sets at any point to get through (Ideally 2 or less!)
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.

WL athletes can aim to go moderately heavy today – that’s what DT was meant for! 
Weight selection should be one that they can complete for 6 power cleans early on as this will be the most limiting movement.
Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength.

Weight selection should be heavy but doable with solid control and a good overhead position.
Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout.

Time for the IS athlete to test themselves against DT! This is a great opportunity to build strength across three big multi-joint movements. As with the other groups, weight will be dictated by what the athlete can manage with good bracing in the Shoulder to Overhead reps.

WARM UP: 00:00 – 18:00 (18 MINS)

GENERALSPECIFIC
3 RDS
10 up-downs
20 Mtn. Climbers
10 PVC Pass Throughs
8 Good Mornings
8 Muscle Cleans
8 Strict Press
Review Push Press
Into..
2×5

Skill/Strength: 18:00 – 36:00 (18 MINS)

OPTION 1OPTION 2
18 MINS TO BUILD TO 1RM PUSH PRESSEvery 3:00 x 6
10 DB Push Press + 5 Pike HSPU

PRE-WOD BREAK/PREP: 36:00 – 39:00 (3 MINS)

WOD: 39:00 – 56:00 (17 MINS)

OPTION 1OPTION 2
“DT”
5 RFT
12 Deadlift (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

12 MIN CAP
“DB DT”
5 RFT
12 DB/KB Deadlift
9 Hang DB/KB Power Cleans
6 DB/KB Shoulder to Overhead

12 MIN CAP

POST WOD: 56:00 – 60:00 (4 MINS)

ACCESSORYCOOLDOWN
N/A:45/Side Barbell Forearm Smash
:45/side Thread the needle stretch

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