Posted by & filed under Workout of the Day.

Diablo Moxie!  This week is the last week of The Open and we are celebrating with a BBQ!! We will be providing burgers, dogs and drinks! If you plan to come, please RSVP on the facebook page so we have a headcount for food. Don’t miss it.. friends are welcome!!

Dynamic Warmup & Mobility: Minute 0 – 20
Hips & Shoulders – Spend a few minutes with a Lacrosse Ball working out any sticky spots in the back pocket of the hips and the scapula
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward
Barbell warm up
3 Muscle Clean – Position 1
3 Power Clean + Squat – Position 2
3 Jerks – Hold Jerk position for the “Jerk Press”
3 Jerk Presses – Hold either the Power Jerk or Split Jerk receiving position and complete 3 Strict Presses before recovering the last Jerk.

Strength: Minute 21 – 45
Clean & Jerk 1 – 1 – 1 – 1 – 1 – 1 (Strong Effort)

Warm up with a Squat clean incase you need to go through the squat. You may stick with a power clean if that is more consistent for you. Start by loading the barbell with some light weight for 2 Cleans followed with 2-3 Jerks. As you continue to add weight, drop the reps down to 1 Clean & Jerk.

Continue to build until you find a new or near PR. Keep in Mind if your clean is out of control or your Jerk is a Press out, it will not count and you should not go up in weight unless it is a easy fix.

Workout: Minute 46 – 60
“Dumbbell DT”
5 rounds for time (9 minute time cap)

12 Deadlifts – 30 / 45
9 Hang Cleans – Same
6 Shoulder to Overhead – Same

Scale up by using 35/53 Kettlebells

Complete 6 Rounds starting every 5th minute on the minute

30 Second Prone Plank
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Squat
5 Dumbbell Shoulder to Overhead

After the Last round Complete a cash out with a 200m Farmer Carry