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Thursday July 5

Strength/skill:

POWER CLEAN

  • Review/Practice
  • Build to a heavy double in 10min

W.O.D

“BIG BANG”

For Time, with a 8:00 Time Cap
50 Power Cleans

Open/Performance – 185/135

Fitness – 135/95

8:00 time cap, and for every rep unfinished add a single second.

 

**As an example, if we complete 27 repetitions in the 8:00, we are short of the total of 50 by 23 reps. That would be an entered score of 8:23.

 

**OPTIONAL POST CLASS WORK**

BODY ARMOR

With a running clock, 5:00 at each station (25:00 total):
A) Barbell Bench Press – Build to a Heavy Set of 9
B) Dumbbell Strict Press – Build to a Heavy Set of 7
C) Dumbbell One-Legged Stiff-Legged Deadlift – Build to a Heavy Set of 5 (each side)
D) Weighted Strict Pull-Up – Build to a Heavy Set of 3
E) Turkish Get-Up – Build to a Heavy Set of 1 (each side)

Melinda MettenThursday July 5

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