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Friday April 7, 2017

6
Apr

Friday April 7, 2017

Mobility/Activation: empty bar warm up for clean x 2

 

5 clean deadlifts

5 tall muscle cleans

5 hang power cleans

 

Strength: Power Clean

 

65% x 4

70% x 4

75% x 4

80% x 3 x 2 sets

85% x 2 x 2 sets

 

Conditioning:

 

AMRAP in 12 min

 

12 alternating dumbbell snatch

12 toes to bar

 

Scaled: 35/20, knees to elbows

Rx: 50/35, toes to bar

 

WOD Notes: goal here is to stay moving and not get bogged down on the toes to bar. Try to pick a rep scheme that you can consistently hit on the toes to bar for the entire time and start that early. Ex….6 and 6 of 7 and 5, etc.

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