Warm Up,3x’s thru:
30 sec DU’s
8 HR
8 Back ext
8 Shoulder rolls
15 sec Squat hold
Strength:
Deload week so Deadlift for 5’s @ 40/50/60%
- No max effort at the end
- This should be finished quickly
With the same bar, take 5 minutes to work up to your 80% Clean
WOD:
5 cleans @ 80% of 1RM then:
AMRAP of
10 squats
7 HRPU
5 RR
We will do the above 3 times, for 5 minutes work, with 1 minute rest between the rounds
You will start with your cleans. Do not rush them. Reset, make them perfect.
You will then proceed to the AMRAP portion where you will attempt to get as many rounds as possible in the remaining time.
When the time ends you rest for 1 minute and then start again at the clean.
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great job by everyone today!
ReplyDeletepushups were the great equalizer ...
did my own thing:
20 min of
#135 C&J
muscle up
ascending pyramid (1,1 - 2,2 - 3,3)
made it 8rds + 7 C&J ... MU's were the great limiter!
Cleans at 155 then 4 rounds +, then 4 rounds even, then 3 rounds +.
ReplyDeleteTim's right! Those pushups were by far the slowest part...
Cleans at 155
ReplyDelete4 rounds
3 + 2 hrpu
3 + 7 hrpu