20171016

S/S/S:

Power Clean + Hang Squat Clean

2X60%, 2X70%, 2X75%

 

*% based off 12 Oct

Video courtesy of Mike Fitzgerald.

For the clean complex, one rep = One Power Clean, bring the bar back to the hang and perform one hang squat clean.  After this, put the bar down, reset and do the next rep.

WOD:

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 – Alt Dumbbell Snatch (60/40)

2, 4, 6, 8, 10, 12, 14, 16, 18, 20 – Wall Balls (20/14)

So, begin the WOD with 20 Alternating DB snatches, then do 2 Wall Balls, then 18 Alt DB snatch, then 4 WB, etc…

 

Scaling Options:

DB weight –> as needed

WB -> 14/10

Cool Down:

Banded OH stretch – 1 min per side

 

Oly Wall Stretch – 4 min

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