Warmup

STRENGTH

Clean Pull Complex

6 Sets:

1 Tempo Clean Pull

1 Clean Pull

Sets 1-2: 70%

Set 3-4: 75%

Sets 5-6: 80%

STIMULUS

• These 6 sets of clean pull technique work are based on your 1RM or estimated 1RM Clean

• Reset on the ground as needed to maintain quality – these 2 reps do not have to be completed ‘touch and go’

• Clean Pull

• Tempo:

   * 5 Seconds to Jumping Position (Pockets)

   * Followed By an Aggressive Shrug to Finish elbows scarecrow , bar should not pass bra line

   * Tempo on 1st rep, no tempo on 2nd

WOD

“Low Tide”

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (115/85)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (135/95)

25 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (165/115)

25 Double Unders

GYM CLASS

95/65

115/85

135/95