Monday 6/24

Fitness

Clean

15 minutes to build to a heavy (not max) set of 3 hang power cleans

WOD

"The Joker"

3 rounds for time

21 calorie row/bike

15 pullups

9 thrusters (95/65)

Performance

Clean

15 minutes to find your 3 position power clean max (hip, above knee, floor)

WOD

"The Joker"

3 rounds for time

21 calorie row/bike

15 pullups

9 thrusters (115/75)

Competition

Clean

15 minutes to find your 3 position clean max (hip, above knee, floor)

WOD

"The Joker"

3 rounds for time

21 calorie row

15 chest to bar pullups

9 thrusters (135/95)