WOD
5-4-3-2-1 Hanging Squat Clean
10 Pull ups after each set
Rest 5 minutes
10-8-6-4-2 Hanging Power Clean
15 sit ups after each set
Fitness: 115/75
RX: 155/105
RX+:175/115 (5 ring mus/10 toes to bar)
Coaching tip: The coach will give you plenty of time to warm up to your workout weight for your cleans. The cleans today should be heavy singles.
DRIVE
Partner WOD:
8 min Amrap
1 Suicide run (see notes below)
(Partner holds plank)
8 min Amrap
Max Meters on rower
(Partner rests)
6 min Amrap
Max dumbbell hang clean and jerk
(Partner holds wall sit)
6 min Amrap
Max burpees
(Partner rests)
Coaching tip: The suicide run will begin at the TV wall of the front gym. You will run from the wall to the second orange pole in the front gym, touch the floor, then run back. Then run to the garage doors, touch the floor, run back. Last you run to the wall in the back gym, then all the way back to the front wall. The coach will lead a 1 min rest between Amraps to reset and get set up for the next station.
Who remembers those squat cleans from 16.2? Those were fun, right?!