7
Jan
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