Cleans
The theme of the day is cleaning! The strength portion of the class will be spent cleaning up your technique on the bar. Then the goal is to take what you learned and apply to a metabolic stimulus.
For many of you, the determining factor for the workout will be how much weight can you put over your head. If you are unsure of what load to use for the workout just ask your coach. We’re here to help!
I also wanted to invite any and all of you to reach out to me with any needs or concerns you may have. I understand classes are filling up and we’ve recently implemented the new rule where you must unsign up from a class an hour beforehand so you fellow athletes get a chance to come to the gym. As your coaches, we realize this is not a permanent solution but I promise you we are actively seeking a solution that will benefit you and allow you to use your gym memberships to the fullest extent.
Strength:
Full clean x2
WOD:
3 Rounds
15 Hang power cleans (135/95)
5 Shoulder to overhead
15 Bar facing burpees
STR 170#
WOD P:03 @ 105#
STR 175#
WOD 6:55 @ 95#
Purposefully scaled back weight to a point I could sprint the workout for intensity
Str: 155#
WoD: 10:23 @ 115#