Posts tagged squat cleans
05.29.19

WOD
15:00 AMRAP

100 DUs or 150 single unders
8 squat cleans 135/95 95/65
100 DUs or 150 single unders
8 squat cleans 155/105 115/75
100 DUs or 150 single unders
8 squat cleans 185/115 135/85
100 DUs or 150 single unders
8 squat cleans 205/125 155/95
keep adding rounds of DUs and squat cleans until time expires
remaining weights:
RX 225/135
      245/145
      275/165
Inter 175/105
         195/115
          205/125

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02.27.19

WOD
Barbell cycling for this workout- it's important to stay relaxed on the deadlifts because it's light but easy to lose control of your form.  Break up the hang power cleans in to manageable sets.  The grip will be tested here.  The weight for the barbell should depend upon your skill level of squat cleans.  If you did this weight fresh, you could cycle at least 5 or more reps.
For Time
45 deadlifts                    155/105    135/95      95/65
30 hang power cleans 155/105     135/95     95/65
15 squat cleans            155/105     135/95     95/65
*you need to use the same weight on all*

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09.22.18

WOD
Partners- you decide who does what
For Time
20 power cleans or 20 squat cleans 135/95 115/75 95/65
30 step ups with weight or 30 box jumps 24/20" 25/15# plate
20 back squats or 20 front squat 135/95 115/75 95/65
30 alternating pistols or 30 alternating Cossack squats
20 ring rows or 20 pull ups
*after each exercise perform 100m (pylon and back) farmer carry 53/35 - both partner work on this at the same time
otherwise one work, one rest

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08.20.18

WOD
For Time
2 rope climbs or 2 x progression
4 squat cleans 155/105 135/95 115/75
8 HSPU or box piked HSPU or downward dog push ups
16 KB swings 53/35
40 feet handstand walk or 1:00 handstand hold on wall/ or seated 2 arm DB hold overhead or 60 plank shoulder taps
16 KB swings
8 HSPU
4 squat cleans
2 rope climbs

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