WOD
STRENGTH
Clean Complex
10 x on the :90
Hang Clean + Power Clean
FOR ROUNDS
AMRAP 7
21 Sit Ups
7 Hang Power Cleans
WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the hang power clean and clean. You’ll then spend 15 minutes building to a heavy complex, only adding weight if your mechanics are spot on.
For the AMRAP 7, push your pace on the sit ups (:45-:60 at most) then use 80% of your heaviest complex weight for the hang power cleans. You may have to break the set of seven reps into 4 and 3. Target 4-5 rounds
95#; 5+21 75#
2023: 95#; 5+12 70#
100# 5+12 80#
2023 95# 4+12 80#
105#
4 rounds + 5 80#
Oops posted in the wrong spot. Sorry Brett; good job!
205# / 3+16 – 165#
130#
5+8 100#
2023: 135#, 5+12 95#
170 (pr of the hang part)
4+10 @ 135
115#
4+ 27 85#
215# complex
4 rds at 170#
140#
5+21 @ 115#
155# (pr!)
125# 4+2
SO good 🔥
165#
4+13 #135
Sneaky sneaky workout…. Really liked this one!!!