4.22.2014

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SWOD

Power Clean

warmup 3×5 @ 50-60%

Then:

2×3 Hang Power Clean

2×3 Hip hang Squat Clean

WOD

10 Cleans (Power or Squat) @ 70%

7 HSPU

8 Cleans @ 75%

3 Muscle Ups (Alt = 6 C2B Pullups + 6 Ring Dips)

6 Cleans @ 80%

7 HSPU

4 Cleans @ 85%

3 Muscle Ups (Alt = 6 C2B Pullups + 6 Ring Dips)

2 Cleans @ 90% (Or if you’re feeling froggy go for your max or more on this one!)

400 Meter Run

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