Strength/Skill:
Power Cleans
7-7-5-5-3-3-1-1
Start at 55% 1RM. Increase by 5% each iteration.
Focus points for this are:
Hip Explosion, Shrug, Fast Elbows
For Quality
Conditioning:
Run 600m
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Run 400m
50 Double Unders
40 Kettlebell Sumo Deadlift High-pull (53/35)
30 Wall-Ball Shots (20/14) @ 9′
20 GHD Sit-ups
Run 200m
For Time
Flexibility:
Right Leg Split – 1:00
Left Leg Split – 1:00
Center Split – 1:00
2 rounds for quality
Post loads, time, and experiences to comments
Hope your training is going well! See you soon!
D.
20:20.
Great work today on the power cleans!!
CWOD:
I had to go at 1p
Finished right before starting my DU’s (about 14-15min into the workout) – RX
Did SWOD with noon class:
Did 2 reps at 255
Didn’t get to do CWOD. Day was too packed 0530-1900
T.
20:28 Rx
CWOD: 19:01 (Mod: banded PLU, knees PU, 30/25#KB, 12#WB). Strung 15 DUs together for a PR series.