Friday 30 August 2019


Published August 24, 2019


Clean warm up - 7 sets every 1:30

1 Power clean -  1 hang squat clean - 1 squat clean

set 1 - 50%

set 2 - 60%

set 3 - 65%

set 4 - 70%

sets 5-7 build up to heavy set

** each set should be completed without letting go of the bar

 

Warm up

run 200 M

3 power clean

3 hang squat clean

3 squat cleans w workout wt

 

WOD

3 rounds

400 M run

7 Power cleans

7 hang squat cleans

7 squat cleans

( 115 / 85 )

*** choose a weight that you could do big sets without dropping if fresh ***

so use a lighter weight that won't destroy you - purpose is fast

power cleans - singles or break into 1-2 sets

hang power cleans - try unbroken or 1 break

squat cleans - singles or doubles are fine

 

sub for run is 500 m row ( ick )

 


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