140715 ~ Cleans & A Burner!
How do those quads feel? Damn those were a tonne of squats yesterday!
8 min to find a heavy set of the following:
1 Power Clean + 1 Hang Power Clean + 2 High Hang Cleans + 2 Push Jerk
Every 90 s x 3min (3 sets)
@ 80-85% above
10 min to complete 1 of the following:
a. IF you have Muscle Ups:
1 Round of the MU Progressions
EMOM x 5 min
10 Calorie Row + 2-3 MU (Unbroken)
b. MU Progressions
c. For those working on a strict pull-up, follow Day 1 of Progressions
Power Snatch (115/75#)
1200m row for time.
Posted on Tue, July 15, 2014
by CrossFit Canuck