WOD Friday 11-15-19


Find a Heavy Clean Complex of:

1 hang power clean + 1 power clean


“Power Bar”

Complete as many rounds as possible in 12 mins of:

9 Hang Power Cleans, 135/95 lbs

12 Push-ups

15 Deadlifts, 135/95 lbs

GENERAL The clean is the focus of this two part workout The hang power clean comes from just anywhere above the knee, while the power clean will come from the floor The 2 reps in the strength portion are meant to be completed without dropping the barbell or pausing on the ground Athletes can expect to perform 3+ rounds if the right weights and variations are chosen in “Power Bar”

BARBELL We’ll choose the barbell weight today based on the more challenging movement, the hang power clean This should be a weight that athletes can complete within 2 sets during the workout today The deadlifts are designed to be on the lighter side today

PUSH-UPS Choose a push-up variation that athletes could complete unbroken when fresh, but within 3 sets during the workout today See teaching points for variations