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20 May 2013 – “Mr. Clean”

20
May

20 May 2013 – “Mr. Clean”

Mr. Clean
Warm Up:
Jog 400m
then 2x 20 air squats, 20 mountain climbers, 10 push ups.
Then work on shoulder/wrist mobility for front rack position.
Strength/Skill:
Barbell Complex: 3,3,3 (entire set of 3 does not have to be touch and go but only a second or two to reset)
1 Clean to 2 Front Squats to 1 Hang Clean to 2 Front Squats
WOD: “Mr. Clean”
21-15-9
Power Clean 135/95,
Bar Push Up,
400m run at end of each round.
5-20-2013a
5-20-2013b
5-20-2013c