Clean Skill Warm up:
5x3 Tall Cleans
On toes, initiation with arms. Focus on bar/body relation. Stay close, pull under.
Clean:
5x:
3 cleans with a 3 second tempo ascent from knee to hip.
Focus on keeping whole foot connected to ground, once in vertical, extend, pull, move fast. This is for us to resist on temptation on pulling early.
Wod: DT
5 Rounds:
12 Deadlifts 155#105#
9 Hang Power Cleans 155#105#
6 Shoulder to Overhead 155#105#
This is a benchmark workout. Treat this just as you would the open. With something on the line. Don't slow down.
Row:
6x: 500m Row/ 2 Min Rest Give these all you have.
😂😂😂 beyoncé & petty betty over here ganging all the way up on me 😭
Tall cleans I worked up to 90#, bc like who the fuck can do 115 easily.
Cleans I did 105/115/130/140/150 with the only purpose of beating E.
DT, wasn't my best performance but I got the work done. 7:05
Erica, you're such a rook for the 13 deadlifts.
Kept all my row times under 1:58.
105/115/135/134/145 on the 3 sec ascent cleans...... cleans over snatches anyday, all day..errrday
ROOKIE MISTAKE OVER HERE 🙋♀️. 13 deads awwww yeah.
felt semi decent about my time. then i heard what Chris did and i think my fitness career may be ending soon.
Pretty sure Chris chested on this one..do you agree Raquel? 🤷♀️
First time doing DT..6:45 with lots of room for improvement..excited to test this one in the future
Wish more homies would write shit so we can stop talking to our self LOL
Let’s make it easy 👌🏼
Tall cleans got up to 115. I love these as a warm up.
Other cleans - 125/135/145/155/165..tough but good 🤘🏽
DT - PR
Rows 👍🏽 Haven’t done repeats in a while so got a groove here ☺️