Clean
2-2-2-2-2-2-2-2-2-2
Squat clean or power clean, your choice. Rest 60 seconds between sets. Use loads between 65-70% maximum and work on speed through the middle. Remember that it's the force you generate from your hips that lifts the bar, not your arms.
Followed by
AMRAP in 5 minutes
10 GHD Sit Ups
10 Back Extensions
10 Push Ups
Post loads for cleans and total rounds/reps to comments
i'll be at northside today at 1630 with the Fitzpeasley if anyone wants help with their cleans
ReplyDeleteThat's a pretty awesome picture =)
ReplyDeleteChief's Scoreboard -
ReplyDelete150lb Power Cleans
6 Rounds AMRAP
We're set for tomorrow at 9 at the Mildy track (by post office). We should have enough KB's for 3 or 4 men and 4 or 5 women as Rx'd if everyone brings what they got. We'll run heats if need be so don't be afraid to bring a friend!
145lb cleans
ReplyDelete5 rounds plus 6 for AMRAP
See everyone tomorrow!
75lb cleans
ReplyDelete4 rounds, 13 reps AMRAP
135lb cleans
ReplyDelete3 rounds, 10 reps AMRAP