Warm-Up | Performance
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swings x 10 reps
10 Empty Barbell Romanian Deadlifts
5 Empty Barbell Hang Power Cleans or Front Squats
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build from approximately 60% to today’s heavy complex.
B.
For time:
800 Meter Run
30 Chest-to-Bar Pull-Ups
30 Power Cleans (135/95 lbs)
800 Meter Run
A. 115-125-135-145×5
B. scaled to 115#
16:30
not enought sleep. runs were 20 sec over what I can normally pace. Ended up doing singles on the PCs which at this weight should not have been necessary until 15-20 reps.
A. 105, 115, 125, 135, 140, 145 x 3
B. 15:21 RX
90,100,110,115,120,125,135, 140
21bmu/9c2b about 20mins
30 PC 1:35
Run 1600m about 12
A. Up to 100kg
B. 14;29 Rx
A. Hang Clean + Clean
185,205,215,225,230,235,240,245
B. 13:12
A. 95#/105/115/125/130/135/140/145
B. 15:25
A. Up to 90%
B. 16:30 Rx
A. 165×3, 185×3, 205×3. Did one extra set but kept everything fairly light and fast, as I am nursing a small quad injury.
B. 15:27 rx.
Warm up ✔️
Cleans
135-145-155-165 (kept it there because technique and been a while)
Workout
Don’t with regular pull ups
14:10
How many reps am I supposed to do in those 8 sets of hang clean + clean, which are 2 minutes each?
I think it’s one hang clean, one clean.
A. 165, 175, 175, 180, 185, 185, 195, 195
B. 15:06.33
Built up to 190lbs
WOD: 15:38 Rx