Strength WOD
Clean Pulls 3/3/3/3/3
20 second L sit (boxes, rings or dips bars)
WOD
“Homegrown”
21-15-9
Power Clean
Bar Facing Burpee
Fitness: 115/75
Performance: 135/95
Open: 155/105
Clean pulls are not something we will do a ton of but they are an important part of the hanging squat clean cycle. The load should get up to something that is close to or above your 2 RM hanging squat clean.
The WOD should be fast and will be one we test again. The cleans do not need to be unbroken, but they should be in big sets. The burpees should be hit at a speed that can be maintained. Not sprint and die, sprint and die.
Morning class with a solid set up.