Wednesday, March 15th

Performance

A) Every 2 minutes, for 14 minutes (7 sets):
1 Clean Lift-Off + 1 Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B) For time:
10 Handstand Pushup or Push Press
20 Pull Ups
30 Kettlebell Swings
400 Meter Row
30 Kettlebell Swings
20 Pullups
10 Handstand Pushups or Push Press

Competition

A) Every 2 minutes, for 16 minutes (8 sets):
2 Clean Lift Offs + 1 Power Clean

For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.

B) 8 minute AMRAP
3 handstand push-ups
3 cleans 185/125
6 handstand push-ups
3 cleans 185/125
9 handstand push-ups
3 cleans  185/125
12 handstand push-ups
6 cleans  185/125
15 handstand push-ups
6 cleans  185/125
18 handstand push-ups
6 cleans  185/125
21 handstand push-ups
9 cleans  185/125
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531