Name: Playbook - Noah Ohlsen - W3 / D6
Uploaded: 2021-01-18T11:46:42.611Z
Duration: 45 min
Description: W3 / D6

Jeff

7 min emom:
3 power clean/3 hang power clean/3 front squat 225#
rest 3 min
7 min EMOM
3 power snatch/3 hang squat snatch/3 overhead squat 155#
7 min EMOM
5 thrusters 175#

Then

For time:
Row 250m
Assault bike 20 cals
rest 3x work
For time:
Assault bike 20 cals
Row 250m

3 power clean/3 hang power clean/3 front squat 225#
rest 3 min

Hip-width stance
Hands about one thumb's distance from hips
Hook grip on the bar
Shoulders slightly in front of the bar at set up
Lumbar curve maintained
Hips and shoulders rise at the same rate, then hips extend rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is received in a partial squat
Complete at full hip and knee extension with the bar in the front-rack position

Power clean

Hip-width stance
hands about one thumbs distance from hips
Hook grip on the bar
Lumbar curve maintained
Deadlift the bar to the hang position
Extend hips and legs rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is received in a partial front squat
Complete at full hip and knee extension with the bar in the front rack position

Hang power clean

Shoulder-width stance 
Hands just outside the shoulders
Loose, fingertip grip on the bar 
Elbows high
Hips descend back and down
Hips descend lower than knees 
Lumbar curve maintained 
Heels down
Knee in line with toes 
Complete at full hip, knee extension

Front squat

EMOM

3 power snatch/3 hang squat snatch/3 overhead squat 155#

Hip-width stance
Hands wide enough that bar rests in crease of hips when legs and hips are extended
Hook grip on the bar
Shoulders over or slightly in front of the bar at set-up
Lumbar curve maintained
Hips and shoulders rise at the same rate
Then hips extend rapidly
Heels down until hips and legs extend
Shoulders shrug, followed by a pull under with the arms
Bar is pulled overhead keeping the legs straight
Complete at full hip, knee, and arm extension with the bar over the middle of the foot

Power snatch

From the mid thigh pull the bar into the body and aggressively jump, extending the hips, knees, and ankles (triple extension).
With a big shrug of the shoulders, elbows come high and outside the bar then back around while pulling yourself under to receive the weight.
Receive the bar in a full overhead squat with the arms locked out over the middle of the body.
The bottom of the squat is with the crease of the hip below the knee.
Drive through the heels back to a standing position.
The hang snatch is completed when the knees and hips are fully locked out and open at the top.

Hang squat snatch

Shoulder-width stance
Wide grip on the bar
Shoulders push up into the bar
Armpits face forward
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Heels down
Bar moves over the middle of the foot 
Knees in line with toes
Complete at full hip and knee extension

Overhead squat (OHS)

Shoulder-width stance
Bar rests on front rack
Hands just outside shoulders
Full grip on the bar
Elbows in front of the bar
Hips descend back and down
Hips descend lower than knees
Lumbar curve maintained
Knees in line with toes
Elbows stay off of knees
Hips and legs extend rapidly, then press
Heels down until hips and legs extend
Bar moves over the middle of the foot
Complete at full hip, knee and arm extension

Thruster

Row 250m
Assault bike 20 cals
rest 3x work
For time:
Assault bike 20 cals
Row 250m

Lock your feet into the straps. 
Pull the straps across the top of your foot. Secure them until they're tight to the point your feet do not slide around on the foot plate.
Get into the starting position.
Make sure to grab the handle firmly. You do not want it to slide out of your hands while you are rowing.
Push off the foot plate with your leg muscles. 
Keep your arms and torso in the original position.
Lean back into a 45 degree angle.

Rower

Assault bike

For time

W3 / D6

Ryan

Luca Induni

Britten

W1 / D1

Eirun

Shrey

W1 / D2

W1 / D3

Patrick

I’m either going to be in the best shape ever or dead. Most likely both. Lol this is awesome.

W1 / D4

Eric

W1 / D5

Tyrel

Didn’t do well. Struggling right out of the gate. Finished the whole thing though.

W1 / D6

Hard but fun. It's training so I sub by 3km bike and 700m

Thomas Lopez

I did 20lb and 18lb instead of 30lb and 20lb
Time cap 43:16 :)

Noah

W2 / D1

W2 / D2

W2 / D3

W2 / D4

W2 / D5

Anthony Mota

W2 / D6

My favorite conditioning piece. 35lb vest the best I could do.

Learned to do CTB still can’t muscle up but it’s coming.

W3 / D1

Hardest workout I’ve done man wow. Should have split that up.

W3 / D2

Oh man. Failed at the 60 going to have to keep that grind going.

What do you mean by front squat and back squat's (-1) and (-2)?

Yukihiro

W3 / D3

W3 / D4

Maybe Wright a pace on row. And I scaled by 10 bmu. Not good intensity for me.

W3 / D5

W4 / D1

did ski instead of row due to class wod using all rowers!

Kenzie

W4 / D2

W4 / D3

W4 / D4

W4 / D5

That was rough lol ripped up my hands but great one. Thanks for sharing

W3 / D6

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