Heavy cleans

Kirstie Young | 11/14/2018 | 3

Strength:
Power cleans
x4 NOT (Touch and go/ reset is allowed)

WOD
21-15-9
Dumbbell clusters (35/25)
*40 Double unders after each round

Friends! The cleans in strength should be heavy enough you can’t do “touch and go” reps. You can take 5 seconds to get your hands back on the bar between reps to consider it a set of cleans.

The work is designed to be fast. Dumbell clusters (clean + thruster) is will get your legs and lungs burning. The double unders are there to challenge your coordination.

As far as scaling goes, the weight for you dumbbells should be light enough to connect 10 reps. When in doubt ask your coach and we can help you decide what weight to use. The double unders are designed to get in your way. For double under-res go get ‘em. For or those of you on the fence scale the number if you know you can hit a certain number make that your goal. And for those of you who are still practicing the timing we’ll get you jumping and your heart rate up.