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11.27.17

27
Nov

11.27.17

Warm Up

2 rounds
250m row
hang from pull up bar x :30
strict pull ups x 3-5 reps
With an empty barbell, perform:
Clean-Grip Romanian Deadlift x 3 reps
Clean Pull x 3 reps
Muscle Clean x 3 reps
Power Clean x 3 reps
Rest as needed; then repeat

Primer: 3 rounds of the complex starting with light weight on the bar
1 clean from the power position + 2 cleans from the hang position
then..
3 rounds of the complex starting at the ending weight from above
1 clean from the power position + 1 hang clean + 1 clean below the knee

 

WOD
Partner Up
15:00 AMRAP
400m run- done together
20 power cleans 135/95 115/75 95/65
20 pull ups- no bands- sub with toe tap pull ups from a racked bar or ring rows with the lat engagement
*1 person works, 1 person rest on the cleans and pull ups. Run together.

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