2015-04-15

WEDNESDAY WORKOUT

Lift & condition day!

POWER/SKILL:
1 Clean Pull (Pause for 3 seconds at the transition... PERFECT upright position!)
1 Power Clean
1 SQUAT Clean
* 6-8 Sets for Max Load on this one as long as you're hitting good positions...

15-20 minutes for this section... Start around 60-70% of your best Clean 1RM...

WORKOUT:
KB Loaded Dumpster Run (Holding a 35#/53# KB any way you like)
20 Hang Power Cleans (93#/135#)(60% 1RM Clean)
30 Burpee CTB Pull Ups (You DO NOT have to fully extend your arms)
20 Hang Power Cleans (93#/135#)
KB Loaded Dumpster Run (Holding a 35#/53# KB)
(12 minute cutoff)

We will do whatever we can to do ONE BIG heat on this one since we now have the space to do it!

Use a pull up bar that is at least 6" above your reach for the Burpee pull ups...

You can kip to get CTB or set up a lower portable bar and do jumping instead, if needed...

POST YOUR BEST LOAD AND TOTAL TIME FOR THE WORKOUT TO COMMENTS

5 comments:

Lisa Dempsey said...

85#, 10:43 60#

Anonymous said...

135# 12:00 75#
dave

John Dunn said...

155#, 11:50 125#

Sharon said...

85#; dnf last run, 65#

Eve said...

I really liked this WOD!! Kicked my butt it did