WOD for 082717

Skill: Clean Positions

Focus on hip extension and explosiveness

Strength: Cleans

A.) Within 12- mins…Find heaviest weight for complex:

High hang PC + Hang (below knee) PC + FS

B.) Clean pulls

3×3

(Keep these light today and work on the explosiveness and extension once you reach the power position)

Metcon:

10 min AMRAP

200m Farmer Carry Buy In

-Then-

10 Front rack lunges

15 Wall Balls

5 Power Cleans

L1: 70/52, 155/105, 30/20

L2: 52/44, 135/95, 20/14

L3: 35/25, 105/75, 16/12

L4: 25/18, DB cleans , DB lunges, 12/10