Warm-up
3 rounds of Cindy
(5 Pullups, 10 Pushups, 15 Squats)
Squat Cleans w/bar x 10
Work
6 Rounds
12, 10, 8, 6, 4, 2
Squat Clean @ 95, 135, 155, 175, 195, 215 (gw 45, 55, 65, 75, 85, 95)
Ring Pullups (Chest to rings)
3 rounds of Cindy
(5 Pullups, 10 Pushups, 15 Squats)
Squat Cleans w/bar x 10
Work
6 Rounds
12, 10, 8, 6, 4, 2
Squat Clean @ 95, 135, 155, 175, 195, 215 (gw 45, 55, 65, 75, 85, 95)
Ring Pullups (Chest to rings)
Start at any weight and progress so that you end with the final weight being your 2 rep max.
Extra
Max ring dips
Scale as needed
Post loads and max ring dips to comments
4 rounds for time of:
ReplyDelete250m row
5 clean and jerk @ 135
10 burpee box jumps @ 24"
15 swings @ 53
20 wall ball @ 20
clint. 173bw. Rx. 27:52
5150. 200bw. Rx. 28:50
I think I'll do that again when I'm a little more rested. Or as 5150 said "well, maybe you should have just applied yourself a little more". He might be right. Sometimes going for time isn't that easy. Oh, wait.. It's NEVER easy. And today it got the best of me.
So how did everyone's squat cleans go?
ReplyDeleteI saw more stars on this one than ever before. WOW made it to 4 reps with 195 tried 215 but no gol.
ReplyDeleteFinished round of 6 cleans as rx'd 1 at a time. Sore hand. DNF. Saw a lot of good form and a lot of bad. Including myself. This is a good but tough lift. Have more good ones coming up and we can build from here. My advice for everyone is not to do Fridays workout as rx'd. Scale to complete safetly. Perfect form and effeciency is much more important. Good workout tonight.
ReplyDeletesounds like a very good recommendation.
ReplyDeleteSounds good to me. If it wasn't for the snatches I'd go as rx'd and not feel bad about the decision at all. However, even 5 of those things scare me. I'm in for scaling down to 95lbs. What's everyone else gonna load to???
ReplyDelete