Name: Playbook - Noah Ohlsen - W4 / D1
Uploaded: 2021-01-18T11:48:49.281Z
Duration: 45 min
Description: W4 / D1

Power snatch speed ladder; 6 reps @155#, 4 reps @185#, 2 reps @205#

Squat clean x1/split jerk x2 from high blocks; build to a tough complex

Front squat; 5x5 @310#; rest as needed

Then

For time:
60 wall ball 14# unbroken
20 DB step overs 70#
40 wall ball 20# unbroken
20 deadlift 365#
20 wall balls 30# unbroken
20 power clean 225#

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

Hip-width stance 
Hands about one thumb's distance from hips
Hook grip on the bar until rack position 
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 at the bottom of a front squat
Complete at full hip and knee extension with the bar in the front rack position

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

60 wall ball 14# unbroken
20 DB step overs 70#
40 wall ball 20# unbroken
20 deadlift 365#
20 wall balls 30# unbroken
20 power clean 225#

Shoulder-width stance
Hold ball at chest
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 throw the ball to the target
Heels down until hips and legs extend
Catch the ball and smoothly descend into the next rep

Wallball

Grab a pair of dumbbells and hold against side at arm's length. Palms facing each other.
Begin exercise by stepping onto platform with your left foot and squatting down into a lunge.
Stand up with your weight on left leg(the leg on the platform) and step forward with right foot over platform and plant foot on the ground.
Squat down into lunge and push yourself back up. This completes one rep. Repeat movements back to starting position.

Dumbbell step over

Hip-width stance
Hands just outside of hips
Full grip on the bar
Shoulders slightly in front of the bar
Lumbar curve maintained 
Hips and shoulders rise at the same rate
Bar moves over the middle of the foot 
Heels down
Complete at full hip and knee extension

Deadlift

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

For time

W4 / D1

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.

Jeff

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

W3 / D6

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

W4 / D1

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