2 RFT:
25 pull-ups
25 front squats (115/65)
25 sit-ups
25 power cleans (115/65)
Tag Archive: power clean
In-class SWOD:
Max reps shoulder press (85/55), straight into push press, straight into push jerk, and for punishment gluttons, straight into split jerk.
WOD: Fight Gone Fair-to-Middlin
3 rounds for time, 1 minute each exercise, for reps:
Wallball shots, 15/8
Box jumps, 24/18
Power cleans 95/65 (sophs); Deadlifts 95/65 (frosh)
Shuttle runs, gym width; each purple stripe touch = 1 rep
Rest
Post total reps accumulated to comments
10 I did this!
Five rounds of:
3 Power Cleans, 70% of 1RM
6 Deadhang Pull-ups
100m Shuttle (50m down/back)
AMRAP in 7 minutes:
3 Hang Power Cleans, 105/75 pounds
6 Push-ups
9 Air Squats