Saturday WOD: Optimus Power

General Warm Up (6 Minutes) (3-9)

General flow 

• Get out barbells & medballs

• :20 Quad pull 

• :20 Knee pull 

• :20 Stiff leg deadlifts 

• :20 Arm swings 

• :20 Arm wraps 

• :20 Front rack elbow rotations 

• :20 Alternating spidermans 

• :20 Bootstraps 

• :20 Goodmornings 

• :20 Air squats 

• :20 Squat Jumps 

• :20 Medball squat 

• :20 Medball thruster 

Cleans power or squat

Build up to 60%

On the 2:00 x 5 Sets: 

2 Cleans 

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Start First Working Set at 60% & Build

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"Optimus Power" 

AMRAP 7: 

Wallballs (20/14) 

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On the Minute [Starting at 1:00]:

5 Power Cleans (135/95) 

‍**score is total wallballs

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option 2: OPEN-GAMES

AMRAP 7: 

Wallballs, (20/14) to 10/9 ft

On the Minute [Starting at 1:00]:

3 Power Clean & Jerks

OPEN/QUARTERS: (185/125)

SEMI/GAMES: (225/155)

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After Party 

5 Rounds 

20 Hollow Rocks 

20 V-Ups 

Rest 1:00

FOR THE COACH

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Stimulus 

• In part 1 we’re in week 3 of our clean cycle. Athletes should be encouraged to continue with whatever variation they’ve chosen the prior weeks of this cycle. If they have been performing power cleans they should opt for power cleans today, same concept for squat cleans. If athletes have not been present for previous weeks then they should choose whatever allows them to lift the most weight and maximize their power output. In part 2 we have the p[ower clean version of the workout "Optimus Prime", this is a full body workout, highly cyclical, and is  an extreme dose of intensity for our athletes. 

• Score | Total wallballs 

• Power cleans |  Moderate. Unbroken.

• Wallball | 15+ reps per minute 

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The one | Teaching Focus 

• Elbows beat the feet 

• In our power cleans we want the simple focus for our athletes to be extremely fast, aggressive elbows. You can cue them to have their elbows beat their feet when they receive their power clean. 

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