Trainer Warm Up 15 Min.
Skill: Clean Complex (20 Min.)
Complete each set of Cleans unbroken and Touch and Go – Learn to hold on and cycle the bar faster.
Competition/Fitness:
A. 2×3 Squat Cleans at 85%
B. 2×6 Squat Cleans at 70%
C. 2×9 Squat Cleans at 55%
Fitness: if you are not familiar with Squat Cleans yet, Power Clean + Front Squat is acceptable.
WOD
DEATH ON THE MINUTE BY
A Climbing Ladder +1 Rep. every Round (1PC/1TTB, 2PC/2TTB, 3PC/3TTB, 4PC/4TTB…)
- Power Clean 61/42,5//42,5/30kg
- Toes To Bar
Score: Reps
Remember ACD 2014 Video Theme Song. Push it to the limit (Rick Ross).
Now he is into it…
@2:50min
