Free Beer Friday- 1/08/16 Cleans

VOD

“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.” Jeremiah 29:11

Strength

12 minutes, establish a 1rm Power Clean

8 min at 80% of 1rm for max reps power clean

OR

Hang Power Clean (with barbell): build to a heavy set of 3 reps.
Then,
AMRAP

KB Russian Swings in 4 minutes

Comp WOD

10 Min AMRAP

5x UB Power Cleans (95/135)
10x Sit ups
20x Lateral Hurdle Jumps

*Keep moving (Unbroken Reps)

Machine WOD

10 Min AMRAP

5x Med Ball Cleans
10x Sit ups
20x Lateral Hurdle Jumps

*Keep moving

Cashout

3 Rounds

30 sec Bike (Sub Row)  (Bike- 50-70 rpm)
30 sec Walking Lunges  (Keep moving)
Rest 2 min