WOD: Saturday, May 17, 2014

(A) 5 min Soft Tissue Work

(B) 10 min GymNASTY Mobility Warm-Up

(C) Clean Drills

  • Quad Clean Stretch
  • 3 Pause/Position Drills
  • Hand Cleans from various heights

(D) 6-10 Rounds of the following Complex:

  • 1x High Hang Power Clean + 1x High Hang Squat Clean

(E) 6-10 Rounds of the following Complex:

  • 1x Mid-to-low Hang Power Clean + 1x Mid-to-low Hang Squat Clean

(F-1) Performance and Lean Machine

5 Rounds for time

  • 10 KB Thrusters (5 per Arm)
  • 5 Goblet Squats
  • 15 Russian KB Swings

(F-2) SWOL

Find a 4-5 RM Front Squat ... do not attempt a rep you think you will fail

Mike. Hang Snatches. Photo by Rafael Vega