WOD: Saturday, November 23, 2013

(A) Clean Position Stretches and Demo of:

  • Hang Power Clean
  • Hang Clean
  • Power Clean
  • (Squat) Clean

(B) Novice: Work on Hang Power Clean and Power Clean with Trainer for 5 minutes, then:

  • Find a 3 Rep Max Hang Power Clean in 10 minutes
  • Find a 1 Rep Max Hang Power Clean in 5 minutes

(C) Intermediate and Advanced Athletes, in 20 minutes, do the following

  • Hang Power Cleans 1x3 @ 50% of 1 Rep Max
  • Hang Power Cleans 1x3 @ 60% of 1 Rep Max
  • Power Clean 2x2 @ 70% of 1 Rep Max
  • Power Clean 2x2 @ 75% of 1 Rep Max
  • Squat Clean 2x2 @ 80% of 1 Rep Max
  • Squat Clean 2x2 @ 85% of 1 Rep Max
  • Squat Clean 1x2 @ 90% of 1 Rep Max

(D) Russian and American Kettlebell Swing Demo and Practice (5 minutes)

(E) 15 Minute AMRAP of

  • Run 200m
  • 10 Burpees
  • 10 Russian Swings 1.5/1.0 (Comp 2/1.25 pood)
  • 10 American Swings

Post WOD: GI Jane AMRep. Photo by Rafael Vega