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WOD
“Clean House”
5 Rounds:
4 Minute AMRAP:
500 Meter Row
1 Round of “Cindy”
Max Rep Squat Cleans (135/95#)
Rest 2 Minutes Between Rounds
1 Round of “Cindy” = 5 Pull-ups + 10 Push-ups + 15 Air Squats
* Post total squat clean reps completed to the whiteboard.
Olympic Lifting Class
1. 10min E2MOM: 3 Push Press (climbing)
* Work to a moderately heavy set (not a 3RM)
2. Every 90 Sec0nds x 6: 3-Position Power Clean + 2 Front Squats (climbing)
* Work to a moderate weight only. Use as technique focus.
3. Heavy Single Squat Clean
* 12-15 minutes to work up to a heavy single squat clean.
Accessory Work
1. Rope Climbs
AMRAP 5:
Seated L-Sit Legless Rope Climbs
Rest 1 Minute
AMRAP 2:
Rope Climbs
