Great forward lean Sam!
Strength/Skill Development
Hang squat clean: Spend 12 minutes building to a TnG triple.
WOD
Complete 4 sets of:
At the top of every 5 minutes:
30 seconds of max rep Power clean to overhead (70-80% of a multi-rep push-press/jerk max NTE 135/95lbs)
Run 400m
Rest remaining time and start the next round at exactly 5 minutes.
Note best HPC x 3, total reps/load and fastest/slowest 400m split.
Name HPCx3 Reps Wt Fastest400 Slowest400
Ozzie 125 34 75 1:55 2:00
John 155 26 135 2:00 2:06
Scott 145 31 105 1:55 2:03
Denise 75 33 65 2:25 2:50
Dan F 175×2 22 135 1:44 1:51
Rustan 195 20 135 1:32 1:42
John 125 28 90 2:08 2:10
Eva 100 29 75 2:05 2:20
Tom 195 26 135 1:51 1:55
Peter 165×2 20 105 1:53 1:57
Jana 90 16 75 2:15 2:30
Kirk 125 30 75 2:12 2:37
Seth 125 31 95 2:27 2:39
Phil K 125 29 75 1:58 1:39
Diane 85 30 50 2:31 2:43
Jes 75×2 28 48 2:34 2:36
Robb 165×2 28 105 1:30 1:36
GOlder 135 33 75 1:55 2:14
Eva 165 22 135 1:29 1:38
KK 119 25 109 2:13 2:24
E 70 24 42 2:42 2:50
Sarah D 105 24 65 1:53 2:10
Anthony 175 32 105 2:12 2:20
Josh 145×2 34 65 – -
Mishele 80 20 50 2:06 2:06