Wednesday June 8th

Tech (10mins)

Hang Squat clean Technique work

- Power Position

-Shrug

-Fast Elbows

-The bounce

Strength

Hang Squat Clean ladder (15 min cap)

3 @ ... (unbroken)

2 @ ... (unbroken)

1 @ ...

1 @ ...

* You choose your weight 

* Score is max weight lifted over Reps i.e. 3@40, 2@50 1@60 1@65, Your score = 215

* Max 3 Attempts at Ladder choose weight wisely 

Wod 1 (17 min cap)

0-5 Max 200m runs

5-10 Max Hang squat cleans 25/40

10-15 Max 200m runs

15-17 Max Hang squat cleans 25/40

* Every-time barbell hits the floor perform 4 Burpees over the bar, Score = 200m runs plus squat cleans 

 

 

 

 

 

James Davidson

ne37 1pr