WOD Friday 8/30/19

Posted on Posted in WOD

Lifting:

Find a heavy complex of :

Power Clean + Hang Squat Clean + Squat Clean

WOD:

“Squeaky Clean”

3 rounds for time of:
Run, 400 m
7 Power Cleans, 115/85 lbs
7 Hang Squat Cleans, 115/85 lbs
7 Squat Cleans, 115/85 lbs

GENERAL
The clean is the big focus of this two part workout
Looking for our metcon today to take between 12-15 minutes
CLEANS
In part 1, we’ll build to a heavy complex – completing all three reps without dropping the bar between
In part 2, we’re looking for a lighter barbell weight that you could cycle for 20+ power cleans when fresh
The power cleans and squat cleans will come from the floor, while the hang squat cleans will take place from anywhere above the knees
RUN
If Unable to Run:
500 Meter Row
28/20 Calorie Assault or Echo Bike