Skill
Cleans - Every Minute On the Minute for 12 min
Adv & Intermediate:
Min 1 – 6: 5 Power Cleans @ 70%
Min 7 – 12: 3 Full Cleans @ 70%
*Beginners:
Min 1- 6 High-hang Power Clean x 5,
Min 7 -12 Mid-hang Power Clean x 3
*Stay lite for technique, build only if technique is solid
WOD
AMRAP in 3min
9/6 calorie bike
9 Power Cleans 95/65
Rest 3 min
Amrap in 3min
9/6 Calorie Row
7 Hang Cleans 115/80
Rest 3 min
AMRAP in 3min
9/6 Burpees over bar
5 Power Cleans 135/95
Score is rounds + reps
Cleans - Every Minute On the Minute for 12 min
Adv & Intermediate:
Min 1 – 6: 5 Power Cleans @ 70%
Min 7 – 12: 3 Full Cleans @ 70%
*Beginners:
Min 1- 6 High-hang Power Clean x 5,
Min 7 -12 Mid-hang Power Clean x 3
*Stay lite for technique, build only if technique is solid
WOD
AMRAP in 3min
9/6 calorie bike
9 Power Cleans 95/65
Rest 3 min
Amrap in 3min
9/6 Calorie Row
7 Hang Cleans 115/80
Rest 3 min
AMRAP in 3min
9/6 Burpees over bar
5 Power Cleans 135/95
Score is rounds + reps