We have hit the strength cycle with our cleans hard the last three weeks by going through our sets of 3, 2 and 1. We will put that on the shelf for this week and hit a few skill/strength moves for the clean. We will cycle through our 3,2,1 progression one more time then hit our new 1 RM Power Clean!
Strength WOD
Power Clean with a pause below the knee 3/3/3/3/3 (build up in weight)
Clean Pull/Shrug 3/3/3- Demo Video (110% of 1 RM, you can drop the bar each rep)
7 Ring dips after each set of the Clean Pulls
WOD
1 Thruster
10 Sit ups
2 Thrusters
10 Sit ups
3 Thrusters
10 Sit ups
…
climb the ladder for 8 Mins
Fitness 95/65
RX 115/75
RX+ 135/95
(Score = total reps…Example: If you complete the round of 5 Thrusters + 10 sit ups = a score of 65)
