Strength
Clean Complex – EMOM for 10 min (1 Squat Clean + 1 Hang Power Clean)
—Start @ 80% & work up to a heavy complex towards the end
Conditioning
5 Rounds For Total Working Time
5 Unbroken Power Cleans 225/155lb – (80%)
10 Bar Facing Burpees
300m Sprint Row
—Rest 2 minutes between rounds
WOD Notes: Score is total time minus 8 min of rest. Power cleans should be unbroken (touch n go), so make sure to hook grip! Each round must be an all out effort since there is 2 minutes of built-in rest. You may take an extra minute of rest if necessary to keep up the intensity of each round.
Reminder: Monday Oct 7th – Functional Movement Screening starts @ 5pm and will go until about 8pm. Sign-up sheet will be @ Rage this week. This is free to all Rage members!
Congrats to Kyle hitting a 270# PR clean! This was him warming up.