Warm up / Technique: 15 min
1 Set: 10 Clean Grip Deadlift 10 High Pull Clean 10 Muscle Clean 10 Front Squat 10 Hang Power Clean (45/35#) 3 Power Clean (40%) 2 Power Cleans (50%) 1 Power Cleans (60%) 1 Power Cleans (70%) NOTES
3 Rounds For Time: 50 Alternating Pistol 7 Muscle Up 10 Hang Power Clean (175/125#) Men's: 6:06 (Tate) Women's: 27:06 (Jill) Records at 135 / 95# Compare to 6/17/20 Stimulus & Goals
Strategy
Single-Leg Squats = Box Assisted Single-Leg Squats, Max Reps in 2:30, Reverse Lunges Intermediate 3 Rounds For Time: 50 Single-Leg Squats to Box (20″) 7 Chest-to-Bar Pullups 10 Hang Power Cleans (135/95#) Beginner 3 Rounds For Time: 35 Alternating Reverse Lunges 7 Pullups 10 Hang Power Cleans (75/55#) Competition: Warm up: 15 min see above Workout 1: 18 min 7 Sets For Load: 2 Clean Deadlift + 1 Power Clean NOTES
Workout 2: 15 min EMOM 10: 2 Front Rack Lunge – 2 lunges = 1 lunge on each leg NOTES
Workout 3: 15 min Today's Rx WOD Stretching: 5 min 3 Sets: :20 Pec Foam Roll / Side :30 Foam Roll Low Back
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May 2024
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