ENDURANCE-
This week there are only 2 endurance pieces and they will be on Wednesday and Friday. You can look at them in Beyond the Whiteboard, if you’d like to do them earlier than the posted days.
WOD-
4 Rounds For Time:
21 Power Cleans 95#(65#)
15 Toes-2-Bar
9 Box Jumps 36″(30″)
After party:
Accumulate 5 min in each:
Handstand hold
High Plank
Power Clean receiving position (Use a barbell, db’s, kb’s, or other odd object, and sit in the 1/4 squat receiving position)
Mods:
Power cleans = use db, kb, or odd object. If single arm, you can double the reps, so 21 on each side
Toes to bar = V-ups
Box jumps = Double reps and do tuck jumps, Jump on a park bench, or the hood of Clancy’s car!!!! (Editors note: my car is currently at the mechanic, but I’m sure he wouldn’t mind you going there to jump over it)
BARBELL COMPLEX OF THE WEEK-
2 Hang squat cleans +
1 Full squat clean +
1 Push press +
2 Hang squat cleans +
1 Full squat clean +
1 Push jerk +
2 Hang squat cleans +
1 Full squat clean +
1 Split Jerk
*Go through the whole complex without resting the
bar on the ground. Keep it light and work on technique.
Increase weight as long as you can go unbroken.
A good starting weight would be 75#-95# (55# – 65#)
*Courtesy of Chris Spealler
