Clean Work

June 13th 2013

Warm-up

250m row

25 jump squats

250m row

25 jump squats

than 

10 empty bar power cleans

10 empty bar squat cleans

10 empty bar hang power cleans

10 empty bar hang sq. cleans

sWOD

Advanced: Clean complex

5 sets x 3 reps of:

1 squat clean + 1 hang squat clean

NOTE: 

You will do 5 sets x 3 reps.  However these are not "touch-&-go".  Each complex will be individual.  So after your 1 + 1 rest and/or adjust at the bottom of you need to.

Novice: Squat Cleans

10 x 1

NOTE: You will be doing 10 sets 1 rep each.  Your working on technique and speed.  

WOD

4 rounds of:

10- thrusters @95/65#

7- burpee box jumps 24/20" 

NOTE: Scale the weight accordingly.  If you need to scale box jumps, do the same rep scheme of a burpee + a step up.