Public Whiteboard

Components

Front Squat

Metcon

Tall Clean

Hang Clean

2 Position Clean

Clean Pull

Settings

Workout

MOD 1802

Warm-up

10 min. Quicky Warmup.

STRENGTH

1: Front Squat (1-1-1-1-1-1)

Front Squat

Warm Up to starting weight:
5-4-3-2-1 (30-40-50-60-70%) on the 90´s
Warm up sets are taken from the floor.
then on the 90´s.
Set 1 @ 75%
Set 2@ 80%
Set 3@85%
Set 4,5,6 @90%
May use a rack for these sets!
Work in teams of 2 or 3 athletes.
Score: Set 6
(20 min. session.)

2: Front Squat (3-3-3-3-3-3)

Front Squat

Beginners start with a light weight and build up to heavy triple adding 5% on each set.

WOD

3: Metcon (Time)

For Time:
21 lat. Burpees over Bar
15 Power Cleans
9 Front Squats

9 lat. Burpees over Bar
21 Power Cleans
15 Front Squats

15 lat. Burpees Bar
9 Power Cleans
21 Front Squats

Time Cap: 12 min.

Weight: 40% of 1 RM Power Clean

This is a sprint @ light weights!
Move fast and prove that it’s light!
Score: Time, note weights.

Weightlifting

1: Tall Clean (6 x 4 on the 90´s)

30-40-45-50-55-60%
Each lift is a squat clean + jerk

2: Hang Clean (6 x 3 on the 90´s)