2/13/2018

2/12/2018
February 8, 2018
2/14/2018
February 8, 2018

W.U. 5 Min Individual

Group W.U. Hang Power Clean

Strength:  Hang Power Clean

3-3-3-3-3 Progressively add weight be set of 3

W.O.D 6 Min AMRAP of

  • 3 x Power Cleans 185/125
  • 4 x Air Squats
  • 5 x HSPU

*If not doing RX for power clean use 80% of the 3 rep heavy from Strength

**Scale for HSPU is 1/2 Abmats or Strict Pushups

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OLY Group:

  • Hang Snatch                60% x 3, 70% 3 x 2, 80% 3×3
  • Power Clean                60% x 4, 65% x 4 x 2, 70% x 3×3
  • Behind Neck Press      60% x 4, 65% x 4 x 2, 70% x 3x 2
  • Snatch Ext                   80%  4 x 4
  • Front Squat                 60% x 4, 70% 4x 2, 80% 4 x 2
  • Bench Press                 weight x 3 x 4