Saturday 2015.02.14

Scott racks and stands up a power clean.


BBG (off)
A) Hang Clean
1st: Heavy double (10 min)
2nd: 85% x 2 x 2 (5 min)

B) Strict TTB
3 x N (pick a manageable number for 3 sets, e.g., 3 x 5, 3 x 8, etc.)


Strength/WL
Hang Clean
2-2-2-2-2


Conditioning
Partner WOD
6 x 1 minute of:
10 1-arm DB Hang Power Snatches
ME Burpees

In one minute, Partner A will do 10 snatches followed by as many burpees as possible in the remainder of the minute (ME = max effort). At the end of the minute, Partner B will do the same, i.e., 10 snatches followed by ME burpees. Each partner will perform 6 iterations of this (for a total workout time of 12 minutes).

Notes:
  1. Loading for the DB snatches is 25% of your BW.
  2. The snatches in a given minute must be equally split between both arms (e.g., 5L-5R is fine, and so is L-R-L-R-...).
  3. Your score is your total number of burpees (per person, not as a partnership).
  4. If you are super cool, post your results to the comments . . . and you're all super cool!

Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, accumulate at least 2:00/leg in the pigeon stretch.

4 comments:

AndyB said...
This comment has been removed by the author.
AndyB said...

Strength/WL
Hang Clean
2-2-2-2-2 *175*

Conditioning
Partner WOD
6 x 1 minute of:
10 1-arm DB Hang Power Snatches
ME Burpees *50# db, 60 burpees*

Philip Friesen said...

Good job Andy!

Katie:
Hang Clean *95 lbs.
20lbs. DB, 66 burpees

Phil2:
Hang Clean *135 lbs. Personal best!!
30lbs. DB, 61 burpees

Phil said...

Way to go on the hang clean PR, Phil! And way to get after those ME burpees, everyone!

 
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