WODs
Leaderboards
BJ Stewart
Brenda Kerr
Marc Gasparini
David Downs
William Mahoney
Nicky Nieto
Hang Power Clean 3-3-3-3-3-3-3
Hang Power Clean 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Movements
Hang Power CleanGym Activity
-
AMReps in 2 mins: Clean, 155 lbs | 10 reps -
Every 1 min for 5 mins 2 Cleans, 155 lbs 2 Cleans, 155 lbs 2 Cleans, 155 lbs 2 Cleans, 155 lbs 2 Cleans, 155 lbs
-
10 Squat Cleans, 95 lbs 10 Toes-to-bars 10 Burpees 9 Squat Cleans, 95 lbs 9 Toes-to-bars 9 Burpees 8 Squat Cleans, 95 lbs 8 Toes-to-bars 8 Burpees 7 Squat Cleans, 95 lbs 7 Toes-to-bars 7 Burpees 6 Squat Cleans, 95 lbs 6 Toes-to-bars 6 Burpees 5 Squat Cleans, 95 lbs 5 Toes-to-bars 5 Burpees 4 Squat Cleans, 95 lbs 4 Toes-to-bars 4 Burpees 3 Squat Cleans, 95 lbs 3 Toes-to-bars 3 Burpees 2 Squat Cleans, 95 lbs 2 Toes-to-bars 2 Burpees 1 Squat Clean, 95 lbs 1 Toes-to-bar 1 Burpee
-
Sets Bear Crawl
-
Sets Pull-up (weighted), 5 reps | Pull-up (weighted), 5 reps | 30 lbs Pull-up (weighted), 5 reps | 30 lbs Pull-up (weighted), 5 reps | 30 lbs Pull-up (weighted), 5 reps | 30 lbs
-
Sets 7 Bear Complexes | 65 lbs 7 Bear Complexes | 85 lbs 7 Bear Complexes | 95 lbs 7 Bear Complexes | 115 lbs 7 Bear Complexes | 125 lbs
-
Had time for an extra set.Sets : rest 3 mins 3 Split Jerk (Behind The Neck)s | 95 lbs 3 Split Jerk (Behind The Neck)s | 115 lbs 3 Split Jerk (Behind The Neck)s | 135 lbs 1 Split Jerk (Behind The Neck) | 155 lbs 1 Split Jerk (Behind The Neck) | 175 lbs 1 Split Jerk (Behind The Neck) | 185 lbs
-
12:00 AMRAP: 15 Double Unders 10 Box Jump (24 In.)s 5 Clean & Jerks, 135 lbs
-
50 Pull-ups 50 Deadlifts, 135 lbs 50 Push-ups 50 Kettlebell Swings, 24 kg 50 Back Squats, 135 lbs 50 Knees To Elbows 50 Thrusters, 45 lbs
-
5 rounds of: 5 Push Jerks, 115 lbs Run, 400 m
