Strength
Squat Clean – 12 Min To Find a 5RM Squat Clean
—All 5 reps must be touch n go & only make a few attempts. Shoot for 80-85%.
Conditioning
For Time
25 Power Cleans 225/155lb
50 Wall Balls 30/20lb
Row 1600m
WOD Notes: Clean weight for the WOD should be 75-80% of 1RM Power Clean. Wall Ball weight should be a little heavier than you’re used to, so you may throw to a lower target if you jump from a 10lb to a 14lb ball.
Reminder: Sign-up sheets are on my desk for the Clean n Jerk Clinic (11/16) & Yoga (11/22). They are both free to all Rage members!
Shayne throwing around 30lb WB like it’s nothing!