Squat Cleans Cost Extra – CompetitorWOD

Nov 3rd, 2017

Category: Competitor

Squat Cleans Cost Extra – CompetitorWOD

Bish

Warm-up
Extra Work or With Class

Mobility
Shoulder Rolling
Thoracic spine
Chest
Lats

Partner WOD 1
12 Minute AMRAP
Partner Cindy
5 Pull-ups
10 Push-ups
15 Air Squats

ADV – Strict or vest

Rest 3 Minutes

Partner WOD 2
12 Minute AMRAP
12/10 Calorie Row
6 Burpee Over the Rower

Extra WORK
Minute 0:00-4:00
10 Squat Cleans @ 80%

Minute 4:00-8:00
8 Squat Cleans @90%

Minute 8:00-12:00
6 Squat Cleans @90%

Minute 12:00-16:00
4 Squat Cleans @95%