Lift:
Power Cleans
5 sets of 3 reps - Every 3 mins
*These do not need to be touch & go
Work Out:
12 min AMRAP
12 toes to bar
9 power cleans (135/95)
7 strict pull ups
*Goal is 4-5 rounds
*Rx+ 155/105 2 rope climbs
*Cleans should be a moderate weight. Something you can do quick singles.
Back Squat In a 12:00 Window 5-7 Sets [Climbing]: 1 Back Squat Every 2 Minutes x 24 Minutes 1) 12 Right arm snatches/American KB Swing...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
EMOM for 10 minutes Odd Minutes: 5 Bench Presses (65% of 1RM) Even Minutes: 8 Hand Release Push-Ups For the bench presses, use the weight...
Cleans 95# worked on form.
3+15, 85#
Power clean: 155#
WOD: 3 + 12 Rx
3 power cleans 145# (145 previous 1 rep pr!); WOD 4+6 (105 & 2 rope climbs)
Power Clean: 225#
WOD: 3 + 22 RX+
Almost 4…. :/
3+13 rx+
255# strength