Friday 20130201

By 7 Comments

Strength

Clean Complex @ 65% of clean 5 sets of 3 reps

  • 1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat). Then with weight in the rack position perform one front squat.
  • Summary: 1 full clean + 1 hang power clean + 1 front squat = 1 rep

Hang Power Snatch 3×3 @ 40%

WOD

30-20-10

KB Swing @ 2 Pood
Burpee Box Jump @ 20″

*Competitor: As prescribed 
*Established: 1.5 pood 
*Recruit: 1 pood

Post results to comments.

 

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  • Bill Bergquist

    Clean Complex 105#
    Hang Power Snatch 45#
    WOD (Established 1.5 Pood) 15:43

  • http://www.facebook.com/samgriffin20 Sam Griffin

    Clean Complex-105
    Hang Power Snatch-65

    WOD w/50 LB KB 10:40

  • Kim

    Clean complex @ 55
    Hang snatch @ 45
    WOD= 10:15 (recruit)

  • http://www.facebook.com/tim.laubensheimer Tim Laubensheimer

    I’m a mess, two suck days has turned into 3. Plus I tweeked somethinh in my back at work. Gonna take a few days off, rest up regain focus and attack it again on mon.

  • Ryan R

    A little late with this…but
    Clean Complex @ 115
    Hang Snatch @ 95

    WOD (1 pood and 16 in Box Jump)
    11:06

  • Alex E

    Clean complex @ 105
    Hang Snatch @ 55

    WOD RXd at Established in 5:45 (24 in box)

  • Chris

    Clean complex @135, Hang Snatch @65. Unable to do WOD, going double up tomorrow