WOD 201110 - TUESDAY

WARM UP

6 AMRAP


30s Bike/ Row

4 L/R Upright Row

8 Med Ball Clean

6 Push Up with alt Toe Tap

8 Power Jacks



S/S

Clean Technique - Complex

6 Sets

1 Low Hang Clean - slightly below the knee

1 Hang Clean - slightly above the knee

1 High Hang Clean - at the hip


*Pause 3 seconds at each hang position.

*55-65% 1RM Squat Clean or light/moderate load

*limiting factor is high hang clean


WOD

The Chief

5 ROUNDS

3:00 AMRAP

3 Power Clean, 135/95#

6 Push-Ups

9 Air Squats

--REST 1 MIN between rounds--

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