Thursday 9/14/17 - Dumb. Running

September 14, 2017

 

MAIN WOD

M-1: Clean Pull + Power Clean + Squat Clean 1-1-1, 4x1

 

Keep hands on the bar for the duration of the set, but these are NOT touch-and-go-reps.

Build over the first three sets to challenging but technically sound weight. Repeat for four more sets.

 

M-2: AMRAP 11:

10 Dumbbell Power Cleans, 50#/35#

200m Run

 

L2: 40/25

L1: 30/15

 

Extra Credit:

Each for time:

Row 50-40-30-20-10 Calories, Rest 1:1

 

FITNESS

F-1: Power Clean

5-5-3-3-1-1-3-3-5-5

Practice unbroken sets

 

F-2: AMRAP 11:

10 Dumbbell Power Cleans

200m Run

 

WEIGHTLIFTING

W: Bike 5:00

3 sets:

10 Scap Pull ups

10 Scap Push ups

6 KB Windmills/side

5 OHS

 

W-1: Overhead Squat 5-5-3-3-1-1-1

W-2: EMOM 8: 3 Power Snatches, TNG

Start at 60%, add weight as able, keeping solid mechanics

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