10-6-2021 wod

Wednesday Workout of the Day!

Clean Day!

Power Clean 3x5

-all reps are touch and go

-3x5 at the same weight

-should be less than your 5RM

-should all be sexy reps, no wide catch, but all above parallel


0:00-5x30%

2:00-5x40%

4:00-5x50%

6:30-5x60%

9:00-5x70%

12:00-5x75-80%

15:00-5x75-90% (set 1)

18:00-5x75-90% (set 2)

21:00-5x75-90% (set 3)


PART 2

AMRAP 8

-8 Power Cleans 155/115

-8 Strict Handstand Push-Ups


As written

135/95, kipping HSPU

95/65, kipping HSPU to 1 abmat

75/55, kipping or negatives to 2 abmats

55/35, 20-30 second handstand hold or challenging push ups


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