Aug 7, 2018

 

a) WARM UP:

3 rounds for quality:

  • Run 100m
  • 20 jumping jacks
  • 10 empty bar power cleans
  • 10 air squats
  • Hold a handstand for :15 secs
b) STRENGTH/SKILL:

Power Clean Primer

  • Build to Moderate 3-Position Power Clean – hi hang, hang and from ground – no more than 5 sets (10 mins)

Then, Power Clean

  • Build to 3 Rep Max – from ground. Regrip each rep.  (10 mins max.)
c) WOD:

For Time:

1 Round:

  • 600m Run
  • 60 Double Unders
  • 16 Hang Power Cleans (135/95)

2 Rounds:

  • 400m Run
  • 40 Double Unders
  • 10 Hang Power Cleans (155/105)

3 Rounds:

  • 200m Run
  • 20 Double Unders
  • 6 Hang Power Cleans (185/125)

25 min time cap

Posted in WOD