090917 Thursday “Dutch”

Strength/Skill Work: Hang Power Clean

WOD

There are two variations of today’s work-out. Which version you do will depend on your skill level with the overhead squat. Some do not have the shoulder/hip flexibility in theOHSto get the intended stimulus from this work-out. Ultimately the coaches will tell you which work-out to use. For those that do this WOD at home essentially if you can get into the proper position for OHS and really have to focus on strength sets then you should do the low rep heavier version. (Max efforts make your whole body shake rather than feeling frustrated that you can’t get into position.) If you are unsure go light and fast with the higher reps. Best of luck! The goal of this work-out is to be completed in under 7 minutes. Let’s see who many can get there!

Heavy Version:

5 rounds for time of:

3 Overhead squats (85% of 1RM not to exceed 135/95)

7 burpees

Burner Version:

5 rounds for time of:

9OHS (bar weight only)

7 burpees