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 โ€“ if you donโ€™t feel comfortable with your arms over your head without weight how are you supposed to support weight up there?ย  Spend 20+ minutes mobilizing your overhead postiion

9 Comments

  • haley

    11/20/2012 @ 6:09 pm

    Complex: 175#
    WOD: 8+20rx

  • Kenny "F'n" Powers

    11/20/2012 @ 6:09 pm

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

    Lower back on fire

  • LJ

    11/20/2012 @ 3:40 pm

    Complex: 185
    WOD 4+13

  • Hyatt

    11/20/2012 @ 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

  • Andrea

    11/20/2012 @ 12:51 am

    Clean complex: 155. Just felt weak.

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

    After party: attempted

  • Bish

    11/20/2012 @ 12:19 am

    6 RX LOW BACK WAS SMOKED!

  • Harri$

    11/19/2012 @ 8:05 pm

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

  • Shamwow

    11/19/2012 @ 7:37 pm

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

  • Schurko

    11/19/2012 @ 1:59 pm

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

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