Hang Power Clean
On the Minute x 10
2 Hang Power Cleans
Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ
Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ
Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ
Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ
Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ
Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ
Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ
Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ
Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ
Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ
WOD
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
OPEN/PERFORMANCE – 155/105
FITNESS – 95/65
**POST CLASS**
SHOULDER RECOVERY
3 Sets, Not for Time:
10 Front Raises (Video)
15 Rotator Retractions (Video)
30 Banded Pull-Aparts (Video)
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Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.