Thursday 12.14.17

Strength/Skill: Cleans

• 5 round EMOM:
  • 1 Clean @ 85% of your 1RM

WOD:

• Part A: Sprint Ladders
  • 5 – 4 – 3 – 2 – 1:
    • Power Clean (155/105)
    • Lateral bar over burpee
      • rest 2 mins
  • 4 – 3 – 2 – 1:
    • Power Clean (155/105)
    • Lateral bar over burpee
      • rest 1 min
  • 3 – 2 – 1:
    • Power Clean (155/105)
    • Lateral bar over burpee
      • 10 min cap on everything, record your final time
      • rest 4 minutes (class begins on Part B together @ the 14 minute mark)
• Part B: 30 Unbroken* Hang Cleans, for time (135/95) (FB squat clean)
  • *Every time the bar hits the floor there is a burpee penalty
    • 1st drop – 3 burpees, 2nd drop – 6 burpees, 3rd drop – 9 burpees, etc.
    • 10 minute cap

Note for Everyone: ACH is here and in effect January 1st (new forms due by 12/24). CLICK ME