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Thursday 9/14 WoD

13
Sep

Thursday 9/14 WoD

SKILL/STRENGTH:

FITNESS PERFORMANCE
Clean Pull + Power Clean + Clean

1-1-1, 4×1

Clean Pull + Power Clean + Clean

1-1-1, 4×1

Notes

Athlete must keep their hands on the bar for the duration of the set, but these are NOT touch-and-go-reps. Build over the first three a sets to challenging but technically sound weight. Repeat for four more sets.

TIMECAP: 16:00

 

FITNESS PERFORMANCE
AMRAP 11:

10 Dumbbell Power Cleans, 35#/20#
200m Run

AMRAP 11:

10 Dumbbell Power Cleans, 50#/35#
200m Run

SCALING GUDE

Power Clean: Athlete should be able to complete each round in no more than 1:00. Scale load accordingly.
Run: Encourage athletes to push themselves to their fastest recoverable pace, i.e. the goal is to use the run to recover, but only recover *enough* to feel good coming back to the power cleans – it shouldn’t be an easy jog.

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