Wednesday Group Strength and Conditioning

WOD 1 = Deadlift 3-3-3-3-3 reps

Increase weight each round, but stay at the same weight if form starts to fail. Recover well between sets but try not to exceed 2.5 minutes of rest (don’t get cold)


WOD 2= Clean Lift Off

– 5 x 5 @ 80% clean if  you know this weight.

-2 second pause at launch position on each rep

If you don’t know how much weight you clean, then start at something comfortable (even the empty bar) and build to a challenging weight where you can hold the pause without breaking form.


This is for technique, and to build the differences in movement pattern between the clean lift off and the deadlift.  WOD 2 clean lift offs should be at  a much lighter weight than your deadlift. When you pause at launch position, remember that you next step would normally be to get upright to launch the clean. This mental visualization is important for today.

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