2/1/16 Monday

Performance

A. Every 90sec, for 6min (4 sets):

Hang Power Clean x 2 reps

+

Every 2 for 12min (6 sets):

2 Clean Grip Lift-Offs + 1 Power Clean

*Clean Lift-Off = floor to mid-patella, then pause for 2 seconds, then return to the floor w/control!

*Build in load as long as mechanics are good

 

B. EMOM, for 15 minutes:

Minute 1 – 5 Power Cleans (Choose a load that can be done unbroken for ALL sets

Minute 2 – 200m Run/Row or 400m AirDyne

Minute 3 – 20 Dips

*modify dips to number that can be performed in 45 seconds or less

 

C. 3 sets, not for time:

Strict Pull-Ups x 3-4 reps @ 4111

Bottom’s Up Kettlebell Carry x 75’/arm

 

Competition

Wod will be posted at gym