Posts tagged power clean

Every 8:00 for 32:00
400m Run
20 TTB
20/15 cal bike
10 power cleans 185/135

Interm: 20 TTB or 20 hanging knee raises
               Power clean 155/105
Scaled: 15 hanging knee raises
               Power clean 115/75

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06.08.19 Partner

20:00 AMRAP
partner A: completes 400m run
                                        100m sled pull - 2/1 plate added to sled to keep sled moving
                                        50m farmer carry with DBs 50/35 35/20
partner B: accumulates rounds of
                                         4 power cleans 135/95 115/75 95/65

                                        12 burpees

                                          6 HSPU- strict, kip, piked from a box or seated KB press
Switch when part A is complete

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05.17.19 "crazy train" + wod

”Crazy Train”

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat 135/95 115/75 95/65

WOD - this wod should take around 20:00 if you truly use the 400m as a recovery. Your bike effort needs to be the hardest thing in the wod. For the tall kneeling to standing, work on driving from the heel of the foot that's posted in front. Pick a KB weight that's challenging but allows you to move through 10 reps all touch and go pace.

5/side tall kneeling to standing with KBs racked -blue/orange or blue or blue/yellow KBs
14/10 cals bike- all out- 70+ RPMs
400m recovery jog

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