Posts tagged hang squat cleans
08.05.19

WOD
15:00 EMOM
min 1: hang squat clean x "X"
min 2: bar facing burpees x 8
min 3: bar muscle up x 4/ C2B pull ups x 6/ strict pull up with tempo x 4/ banded pull ups with tempo x 8


X= by round
round one- 60% 1RM hang squat clean x 5 reps
round two- 65% x 4 reps
round three- 70% x 3 reps
round four- 75% x 2 reps
round five- 80% x 1 rep


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01.24.19

WOD- this is a mix of endurance because the wod in total is longer, but you need to be able to keep moving quickly with the 2:00 window.

3 Rounds (18:00 total running time)
0:00- 2:00 running clock
300/250m row
remaining time is max reps hang squat cleans 115/75 95/65 75/55
2:00- 3:00 rest
3:00- 5:00
15/10 cals bike
remaining time is max reps HSPU- strict or kip or piked from a box or in the downward dog position
5:00- 6:00 Rest and start over

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