Call Us: (612) 226-8720

03.17.17

17
Mar

03.17.17

Warm Up
2 rounds of…
1:00 jump rope
:30 squat hold
10 reps right arm KB swing
10 reps left arm KB swing
Superhero complex (:20 spiderman each side, :30 superman)
Skill: cleans
3 sets of 3 x muscle clean + tall clean
empty bar then light weight
then..

Power Clean
1 rep @65%
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
then..

3 sets of 2 x clean pulls @80-100%

WOD:
6 RFT
each round must be unbroken or you need to go lighter
rest as needed in between rounds
3 Power Cleans 135/95 or 115/75
3 Front Squats
3 S2OH

Leave a Reply