Performance

A. Take 15 minutes and build to today’s 1RM Clean or Power Clean

B.  EMOM, for 15 minutes:

1st minute – 5 Power Cleans @ 65-75% of today’s 1RM

2nd minute – 200/150m Row or 20/15c AirDyne

3rd minute – 20 Dips

*modify ring dips to number that can be performed in 45 seconds or less

C1. Lean Away Pull-Ups on Rings @ 4111; 3-4 reps x 3 sets, rest 30sec

C2. Bottom’s Up Kettlebell Carry; 2lengths of gym x 3 sets, rest 30sec

*Beginners sub 3-4 eccentric Pullups for Lean Away PU

Competition

Wod will be posted at gym

Performance

A. 
Take 15 minutes to build to a heavy Power Clean

B. 
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Competition

Wod will be posted at gym