February 13, 2017

Warm Up-

1 Lap Run

5-4-3-2-1 Reps:

Sumo Stance Walk Outs

Spider-Man w Reaches

Then:

Use empty Barbell warm up for Cleans

 

Strength-

Every 90 seconds, for 6 minutes (4 sets):

High Hang Clean x 1 rep @ 65-70% of 1-RM Clean

Rest 1 Minute:

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 75-80% of 1-RM Clean

Rest 1 Minute:

Every 90 seconds, for 6 minutes (4 sets):

Clean x 1 rep @ 85%+

 

WOD-

In 8 Minutes:

800m Run

30 Toes 2 Bar

*In Remainder of Time: Max Power Cleans 155/105

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282