Skill: Clean work

With just the bar:

3 Rounds:

3 High Hang Power Cleans from the pockets

3 Hang Power Cleans from the knees

3 Hang Power Cleans from mid-shin

3 Push Press

 

Strength: Clean Complex:

-Power Cleans + Push Jerk:

50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x1 (% of power clean)

 

 

WOD: “Upside Down Cake”

3 Rounds of 3 mins each, 1 mins rest between rounds.

11 mins total time:

Each round complete:

70 DUs

30 Sit Ups

-Then Max HSPUs

 

Score is total number of HSPUs for all three rounds

 PRs for everyone! 

PRs for everyone! 

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