wod
Warm-up
Clean (Weight)
4 sets of
1 Hang muscle/power Clean + 1 Low Hang muscle/power Clean + 1 muscle/power Clean
*start @ 70% and build to 80%
1 Hang muscle/power Clean + 1 Low Hang muscle/power Clean + 1 muscle/power Clean
*start @ 70% and build to 80%
Option
3 position full clean
High to low
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
Accessory Work
PUMP
10, 8, 6, 4, 2,
Strict dips – rings
9, 7, 5, 3, 1
Double DB curls @ 10/15kg
10, 8, 6, 4, 2,
Strict dips – rings
9, 7, 5, 3, 1
Double DB curls @ 10/15kg
60sec cardio machine
— then —
2 rounds of:
Snatch Grip Overhead Barbell Walk 10m out and back
5 Muscle clean
5 Power clean
5 Push Press