WOD: Thursday, February 20, 2014

(A) Quad Clean Stretch and Clean Drills

(B) Barbell Complex 1: 3 Hang Power Cleans + 2 Front Squats + 1 Power Jerk

  • @ 60% of 1RM Clean
  • @ 65%
  • @ 70%
  • @ 75%

(C) Complex 2: 2 Hang Squat Cleans + 4 Front Squats

  • @ 75% of 1 RM Clean
  • x2 @ 80%
  • @ 75%

(D) Rest

(E) AMRAP in 3 Minutes of

  • 10 Hang Power Cleans 115/75
  • 5 Shoulder to Overhead 115/75

Rest 2 Minutes, then:

(F) Row 2K for Time

TWO-A-DAY: 10x 150m Run/Sprints at Track or 12x 200m Sprints on Rower ... Rest 2x Duration of Last Interval

Nathan. Pain Face. Photo by Rafael Vega