Yea… It’s Kind Of A Long List…
For The “Clean & Jerks”… No Squat Required…
Just Somehow “Ground To Shoulder”…
Could Be A Muscle Clean… Or A Power Clean… Or A Clean…
For The “Jerk”… Any “Shoulder To OverHead” You Want…
Strict Press… Push Press… Push Jerk… Or Split Jerk…
For The “Snatches”…
It Can Be A Muscle Snatch… A Power Snatch… Or A Snatch…
For The Hang “Cleans”… No Squat Required…
But Has To Start @ The Hang Position… A Hang Muscle Clean… A Hang Power Clean… Or A Hang Clean…
MOD For Toes To Bar Will Be Hanging Knee Raises…
MOD For Pull Ups: Bands Or Ring Rows…
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ALRIGHT… HERE WE GO!!!
Strength… Rest Day!!!
MetCon…
For Time:
15 Cal Row
15 “Clean & Jerks”
ADV: M-115lbs/F-85lbs…
Rx’d: M-95lbs/F-65lbs…
Sx’d: M-75lbs/F-55lbs…
15 Cal Row
15 Toes To Bar
15 Cal Row
15 Front Squats
ADV: M-115lbs/F-85lbs…
Rx’d: M-95lbs/F-65lbs…
Sx’d: M-75lbs/F-55lbs…
15 Cal Row
15 Pull Ups
15 Cal Row
15 “Snatches”
ADV: M-115lbs/F-85lbs…
Rx’d: M-95lbs/F-65lbs…
Sx’d: M-75lbs/F-55lbs…
100 Meter Run
8 Hang “Cleans”
ADV: M-135lbs/F-95lbs…
Rx’d: M-115lbs/F-85lbs…
Sx’d: M-95lbs/F-65lbs…
100 Meter Run
6 Hang “Cleans”
ADV: M-155lbs/F-105lbs…
Rx’d: M-135lbs/F-95lbs…
Sx’d: M-115lbs/F-85lbs…
100 Meter Run
4 Hang “Cleans”
ADV: M-185lbs/F-115lbs…
Rx’d: M-155lbs/F-105lbs…
Sx’d: M-135lbs/F-95lbs…
400 Meter Run… TIME!!!
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3…2…1…GO!!!
Mando
9.28.2021 WOD & Scores….
RainCrossStrengthandConditioning 