Clamtown CF – Location – WOD
General Warm-up (No Measure)
Shoulder and hip warm-up
2 sets:
:20 arm circles forward
:20 arm circles backward
10 PVC pass-throughs
5 elbow-to-insteps, left
5 elbow-to-insteps, right
Dynamic warm-up
3 sets:
:20 plate hops
:10 rest
:20 counterbalance plate squats
:10 rest
:20 burpees to a target (12/12 in)
:10 rest
Squat Snatch (Pre-workout
EMOM 8:
1 squat snatch)
250428 (Time)
– RX –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)
– INTERMEDIATE –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)
– BEGINNER –
For time:
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)
– MASTERS 55+ –
For time:
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (75/115 lb)
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time:
15-12-9-6-3
Lateral burpees over the DB
10-8-6-4-2
Alternating DB squat snatches (35/50 lb)
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
)
– Welcome to week four of the 2025 Strength 1 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
Shoulder Press (- STRENGTH II –
Shoulder press
2-2-2-2-2+
)
– Welcome to week two of the next 2025 Strength 2 lifting cycle where we focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (5 Rounds for weight)
5 sets:
10 weighted dips
50-meter dumbbell farmers carry
– Rest as needed between sets. Build to a heavy set of 10 dips.
– Use a farmers carry load that allows you to complete each effort unbroken.
– SKILL I – (3 Rounds for weight)
3 sets:
30 alternating double-dumbbell overhead lunges (35/50 lb)
– Rest 2:00-3:00 between sets.
– This will challenge both the strength and mobility in your shoulders and midline.
– Find a dumbbell load that allows you to go unbroken.
– Focus on maintaining locked-out elbows throughout the entire set.
– STAMINA I – (Time)
For time:
200-meter run
400-meter sled drag (25/45 lb)
200-meter run
400-meter sled push
200-meter run
– Plan to complete this workout in 20 minutes or less.
– Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!
