09.16.2024

Every 2 minute, for 12 minutes (6 sets of):
Hang Power Clean + Power Clean
youtu.be/dew7i7D5Qaw
youtube.com/watch?v=f7lYcGuV9ac

*Drop and reset between movements.

Set 1: 65%
Set 2: 70%
Set 3: 75%
Sets 4-6: 77.5+%

%'s off your 1RM power clean.
 
Every minute, on the minute, for 6 minutes:
Set 1: 3 Front Squats @ 61%
Set 2: 2 Front Squats @ 71%
Set 3: 1 Front Squat @ 81%
Set 4: 2 Front Squats @ 71%
Set 5: 1 Front Squat @ 81%
Set 6: 1 Front Squat @ 86%
 
WOD
"Apple Crisp"
45/30 cals bike
4 rounds
6 power cleans 155/105
6 burpee pull ups
45/30 cals row