power_clean

WOD 22/9/14

BEGINNERS:

Skills: Air Squat/Front Squat/OHS

Met/Con:

5 Rounds, each for reps, of:

10 MBC (9/6kg)

15 Burpees

50 Skips

Rest 4′ between rounds

 

ADVANCED:

Strength: DE Box Squat 8×3 on the minute @65% of 1RM. 5′-10′ rest.

Met/Con:

5 rounds, each for time, of:

5 Power Clean, 82.5/55kg

10 Burpees

Run 50m

Rest 4′ between rounds

 

Endurance (LI 1:2):

Run : 8-12 x 100m, rest 1′, hold efforts within 2-3 seconds or foul

OR

Row: 8-12 x 125m, rest 1′, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 20 burpees for time at end for each fail

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