Tag

cleans

STRENGTH: Deadlift 5×5 WOD: 21-15-9 Med Ball Cleans @ 20/14 Box Jumps @ 24/20

STRENGTH: Back Squat 6 x 3 @ 50% 3RM WOD: 3 Rounds 400m Run 20 DB Hang Squat Cleans

STRENGTH: In 10 min find 1RM Cluster WOD: 2 Rounds 15 Cluster @ 50% 5 Rope Climbs

WOD: 10 Rounds – Every 3 minutes 1 Hang Squat Clean 1 Front Squat 1 Split Jerk -start at 50% 1RM, add weight every round-

PARTNER WOD: 5000m Row 400 Double Under’s 300 Wall Ball @ 20/14 200 Hang Power Cleans @ 95/65 100 Burpees over Bar

SKILL: Burgener warm up & prep WOD: 3-6-9-12-15-18-21-24-etc…… T2B Push ups Power Cleans @ 135/95 10 ft HS Walk or 30 sec HS Hold

STRENGTH: 10 min EMOM of 2 Clean Pull + 1 Hang Squat Clean @ 85% WOD: AMRAP in 7 15 Wall Ball @ 20/14 12...

STRENGTH: Deadlift 5 x 5 WOD: 21-15-9 Hang Squat Cleans @ 95/65 Mountain Climbers / leg

SKILL: D-Ball Clean Technique WOD: 7-5-3-1 Bar MU or 15-12-9-6 Pull ups -AND_ 21-18-15-12 D-Ball Cleans @ 100/70