11.22.17 Clean Up Ladder

No 5:30 or 6:30pm WOD

Warm up: 1:00 easy bike or row 10 muscle cleans from the hang position 5 scap pull ups- engage and press against the bar 1:00 moderate bike or row 10 tall cleans 5 kip swings 5 air chair swings :40 fast bike or row 10 power cleans from the hang 5 strict pull ups or 5 ring rows with a press and row

Barbell Warm Up 5 clean grip RDLs 5 clean high pulls 5 muscle cleans 5 front squats 5 clean grip push press 5 tall cleans 5 hang power cleans 5 cleans below the knee

Primer: 1 rep clean from the power position + 2 reps clean from the hang position 1-2 sets with an empty bar then 1 set at 75/55 and 1 set at 95/65

WOD: Clean Up Ladder 10:00 AMRAP with a partner 3 Bar muscle ups or 5 ring dips- no bands- scale first with static dips on boxes or parallettes or do toe tap ring dips 3 Power cleans- weight increases each round (person A does a round, then person B does a round at the same weight as A- then you increase the load for next round)

RX- mens 185/205/225/245/265/275/285 womens 85/95/105/115/125/135/145/155 Scaled- mens 135/145/155/165/175/185/195 womens 65/65/75/75/85/8595/95/105/105 (yes you do 2 rounds at the same weight)