today

ORANGEWOD

today

Context

Testing

Energy System

Heavy – Alactic

Strength Section

Structural Strength

Muscle Building

Technique
Clean
Jerk

complexity

Metcon Fitness

DT
5 rounds for time of:
12 Deadlifts
12 Wall Ball Cleans
10 Push Press

Metcon performance

DT
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Skills & Notes

Focus exercises this week: Clean & Handstand Pushups – Oblique Opener & Glutes

Cool Down

3 Rounds
20-40sec Side Split Hold Weighted 0-8kg

Week Overview

Movement Hierarchies

Benchmark Workouts

Weather Radar