clean

WOD 10/10/17

“The Grind” AMRAP 30 minutes: 20x Front Rack Walking Lunges 10x Muscle Up 40x Handstand Walk Steps 20x Hang Power Clean 20x TTB 20x Push Ups 200m

WOD 10/5/17

Part 1:  OTM 10 minutes: 1x Power Clean, 1x Hang Power Clean Part 2:  5 sets of 3x Clean Pull Part 3:  50,40,30,20,10 Russian Twist 200m after each set

WOD 9/19/17

“The Grind” AMRAP 30 minutes: 5x Wallball 3x HSPU 1x Power Clean

WOD 9/5/17

“The Grind” 1600m Run or 2000m Row 30x Clean and Jerk 800m 30x Clean and Jerk 1600m Run or 2000m Row

WOD 8/12/17

OTM 10 minutes: 1x Power Clean, 1x Hang Squat Clean Then: 21-15-9 Squat Cleans (135/95) Dips

WOD 8/31/17

Jerk 3,3,3,3,3 Then:  21-15-9 DB Hang Power Clean+ Shoulder to Overhead 300m After each set.