Tag Archives: power clean

0949:

WU: CDM STRENGTH: DL • 5 reps @65% • 3 reps @70% • 2 reps @75% • 1 rep @ 80% • 5 reps @80% WOD: For time • 15 12 9 power clean, pull up, thruster 95/65 • 1000 m run • 9 12 15 thruster, pull up, power clean GA: 12 9 6… Read More »

0877:

A. Press 4X3@70% B. 6 minute EMOM 3 power clean 2/3 BW or BW? 20 squats Rest 3 minutes C.  12 minute Amrap 6 DL (same load from PC) 4 OTBB 18 DU/30 SU D. Mobility 10 minutes , hamstring/hip GA: Lighten up. Do not go heavy only to have your coach scale you down.… Read More »

0861:

0861: WU: oh yea! Roll thoracic region very well. STRENGTH: Barbell bent rows – 5X6@80%press wt. WOD: 21 15 9 Power clean 135/115/95/65 TTB Slam ball get ups 50/25 GA: 15 12 9 – PC, clam shell to v- up, get up using 6 or 14 lb med ball

0788:

WU: set up and get ready ready WOD: running clock. be responsible to prepare bb for each capsule. 2 MINUTES: 4 DL 155/115 6 box jumps Rest 2 minutes 4 Minutes: 4 Power cleans 115/75 6 box jumps Rest 4 minutes 6 Minutes: 2 power cleans 135/95 4 up and over box jumps 6 LOTBB… Read More »