022315

Power Clean

Work to 70% of 1RM CJ for a double. Then 1 drop set. Drop set at 15kg down if your 70% is over 150kg. Drop set at 10kg down if your 70% is below 150kg.

Power Clean Cycling

1 touch and go set based on your 70% number in today’s Power Clean. 1 set of 5 at 15kg down if today’s 70% is over 150kg. 1 set of 5 at 10kg down if today’s 70% is below 150kg.

WOD:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

 

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply