WHITEBOARD – 01 October 2013

Workload:

Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets):

1 Clean Pull + 2 H. Clean Pulls + 1 H. Clean

Then:
8 Minute AMRAP
150m Row
10 Toes-to-bar
5 Chest-to-bar pull-ups

Notes:  Here is an example of complex but with 2 Jerks added at the end:

If you are new to the olympic lifting movements, just work sets of 5 on the High Hang Clean.  An example of a High Hang Clean is below (First movement of the video):

If mobility stops you from getting into the proper positions just work with a bar on the front squat position.

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Comments
3 Responses to “WHITEBOARD – 01 October 2013”
  1. Dedik says:

    Shankle’d….

  2. Kevin Olds says:

    Complex up to 185#
    Drop sets 3 x 3 160#

    WOD: 4 Rounds

  3. bmaguire says:

    Complex up to 185#
    Drop sets 3 x 3 160#

    3 runds

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  • John Donne – Meditation 17

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