April 13/17


Strength: Cleans

Every 90 sec EMOM for 6 sets

3 position clean

#1 - @ 45%

#2 - @ 50%

#3 - @ 55%

#4 - @ 60%

#5 - @ 64%

#6 - @ 70%

** your choice power or squat

** the goal is to hang onto the bar for all three repetitions, however, place the bar down for the third repetition (full clean from the floor). Pull the third repetition from a dead stop

WOD: 16 min EMOM

Min 1 – cal bike (12/15)

Min 2 – 15 GHD

Min 3 – cal row (12/15)

Min 4 - 15 pullups

X 4

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