Wednesday 14 August 2019


Published August 10, 2019


Clean warm up

7 rounds - every 90 sec

rounds 1-3 light (50% max)

rounds 4-5 medium (60% max)

rounds 6-7 heavier ( 70% max)

1 power clean

1 hang clean

1 front squat

1 hang squat clean

1 squat clean

 

WOD - 15 min

60 DU / 90 SU - 30 DU / 45 SU ( scaled )

30 / 24 cal row

5 Power cleans

5 hang squat cleans

5 squat cleans

 

( 155 / 105 ) - use 50-55% of max clean

want to cycle the barbell movements for singles on the cleans from the floor

 

 


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