cleans on squats on cleans on squats

Nov 19th, 2012

Category: Competitor

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

DISCUSSION 9 Comments

  1. haley 11/20/2012 at 6:09 pm

    Complex: 175#
    WOD: 8+20rx

  2. Kenny "F'n" Powers 11/20/2012 at 6:09 pm

    Complex: 185
    WOD: 4+10
    Party: 6+6

    Lower back on fire

  3. LJ 11/20/2012 at 3:40 pm

    Complex: 185
    WOD 4+13

  4. Hyatt 11/20/2012 at 1:54 am

    Complex: 275
    WOD: 6+9 rx…should’ve had more in the tank, need to get my metcon up
    Party: 5+5

  5. Andrea 11/20/2012 at 12:51 am

    Clean complex: 155. Just felt weak.

    Wod: 8+16rx. Those squat cleans burnedddd.

    After party: attempted

  6. Bish 11/20/2012 at 12:19 am

    6 RX LOW BACK WAS SMOKED!

  7. Harri$ 11/19/2012 at 8:05 pm

    WU: done
    Complex: 205
    WOD: 5+16 rx
    Party: did not keep track?

  8. Shamwow 11/19/2012 at 7:37 pm

    WU: Done
    Complex: 195, my form is all over the place.

  9. Schurko 11/19/2012 at 1:59 pm

    WU: done
    Complex: up to 245#
    WOD: 5+18 Rx
    Party: 3+3 GOAT-tastic