WHITEBOARD – 18 December 2012
Workload:
High Hang Clean – Work up to a 3 rep max
Then:
2 Sets of:
6 Tabata Intervals of:
RowThen:
3 Rounds of:
1 Rope Climb
8 Evil Wheels
Notes: Cleans are done from the high hang. That means you bend the knees slightly and the chest barely comes forward of the bar.
Video is of Jared Flemming hitting a 202 Kilo high hang clean.
http://www.youtube.com/watch?v=Wbthwh1B2so
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80#
WOD complete
Worked up to a high hang 1 rep max.
235 high hang power clean
245 high hang clean
WOD: completed
row total: 1,538
185# filed twice on the last rep.
WOD completed with legs. That was a sweaty one.
Front squat 145×3
Snatch drop 75×3
Snatch pull 102×3
Some technique work then Bench Press & 1 Arm Shoulder Presses.
Bench – 225×5, 255×5, 240×9, 240×5, 225×5, 225×5
1 Arm Shoulder Press – 50x10x3