Wednesday, January 2nd

Barbell

Clean

5 Sets:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

Set #1 @ 65% of 1RM Squat Clean
Set #2 @ 70%
Sets #3 + #4 + #5 – Build to a Heavy Set.

Conditioning

“Clean Sheet”

AMRAP 3:
9/6 Calorie Bike or 12/9 Calorie Row

9 Power Cleans (95/65)

Rest 3:00

AMRAP 3:
9/6 Calorie Bike or 12/9 Calorie Row

7 Hang Squat Cleans (115/80)

Rest 3:00

AMRAP 3:
9/6 Calorie Bike or 12/9 Calorie Row

5 Squat Cleans (135/95)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD