Front squat
5 x 5
(weight will depend on previous weeks working weight)
Clean pulls
3-3-3-3
(85%-110% of your one rep max power clean)
Then Complete 3 rounds of the following
5 hang squat cleans
10 weighted pull ups
15 box jumps (24/20)
Post wod
Hip mobility work
FS - 195#
ReplyDeleteClean pulls - 205#, 235#, 255#, 265#
Metcon at 165# and 45# - 7:00. Also worked on the whole full open while still standing on the box. Seems a lot slower but if them's the house rules...
Dips - 3x6 @ 70#
FS 5x5 @ 155# (15# increase from last wk)
ReplyDeleteclean pulls: 160-180-205-205
metcon @ 135# and 15# weighted pull ups: 10:00