Saturday, 21 October 2017



Every minute on the minute for 12 minutes perform on cycle of:

1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean*

*dropping and resetting between pulls is allowed

For Quality




Glute-Ham Sit-up


Overhead Squat (95/63)


For Time

Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…



Couch Stretch – 1:30/leg

Reclined Spinal Twist – 1:30/side

Overhead Distraction – 1:30/arm



Post load, time, and experiences to comments


  1. Mr. Such says

    SWOD: EMOM @ 225#

    CWOD: 9:45 Rx*

    *started w/ 10 OHS/1 GHD SU

    Solid workout. Good clean work. Bar path, triple extension, speed under

    Great class. Just the right amount of work.

  2. SWOD: EMOM at 93#, likes those clean pulls
    CWOD: 9:38, Rx with T2B option
    Worked some “stupid human tricks” after 🙂
    Good times!

  3. SWOD: EMOM @ 85#. LOVED working on the pulls of the clean that’s where I need the most work.
    CWOD: 9:41, TTB instead of GHD, 53# OHS

  4. beckysuch says

    SWOD – 93#
    CWOD – went OHS at 10 reps first, mix of T2B and ghd. No idea what my time was.

    Everyone did great work!

  5. darrenandtara says

    D & T Did it. Good clean work. Liked the %.

  6. Great skill work. I really enjoyed that focus with percentage. I could feel my cleans get “easier/better” with every minute.

    Great job Coach Becky!

    OHS T2B: done

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