cleans on squats on cleans on squats
Warm-up – 10 minutes
Sand Bag Warm up
3 rounds of
5 power cleans (72lbs/6 filler bags, 48lbs/4 filler bags)
5 front squats
5 squat clean thrusters
Oly – 20 minutes
5 sets of the complex each ascending in weight of:
Pwr Clean From Hip (high hang) + Pwr Clean From Knee (low hang) + Full Clean From Below Knee
WOD
15 minute AMRAP
7 Deadlifts (115/80)
7 Power Cleans
7 Squat Cleans
7 Thrusters
Cash Out
5 min AMRAP for quality of
Ascending ladder of
1 strict t2b
1 strict ball up
Homework
Overhead mobility – if you don’t feel comfortable with your arms over your head without weight how are you supposed to support weight up there? Spend 20+ minutes mobilizing your overhead postiion
Complex: 175#
WOD: 8+20rx
Complex: 185
WOD: 4+10
Party: 6+6
Lower back on fire
Complex: 185
WOD 4+13
Complex: 275
WOD: 6+9 rx…should’ve had more in the tank, need to get my metcon up
Party: 5+5
Clean complex: 155. Just felt weak.
Wod: 8+16rx. Those squat cleans burnedddd.
After party: attempted
6 RX LOW BACK WAS SMOKED!
WU: done
Complex: 205
WOD: 5+16 rx
Party: did not keep track?
WU: Done
Complex: 195, my form is all over the place.
WU: done
Complex: up to 245#
WOD: 5+18 Rx
Party: 3+3 GOAT-tastic