Monday’s WOD


Skill:


Burgener Warm up for Clean + Complex Review


Strength:


EMOM x9 - Hang Clean Complex 

2x Hang Clean Pull @top of knee + 1 Hang Power Clean @top of knee

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 



WOD:


5 min AMRAP:

800m Run / 1000/800m Row / 2/1.6 Km Bike 

AMRAP Hang Power Cleans @55-65% / 6-8 UB Reps (155/105)


**REST 2 min b/t efforts**


4 min AMRAP:

400m Run / 500/400m Row / 1/.8 Km Bike 

AMRAP Hang Power Cleans


**REST 2 min b/t efforts**


3 min AMRAP:

200m Run / 250/200m Run / .5/.4 Km Bike 

AMRAP Hang Power Cleans 


@Home / Scaled option:


5 min AMRAP:

800m Run / 1000/800m Row / 2/1.6 Km Bike (3 min effort)

AMRAP 1-Arm DB/KB Hang Power Cleans (50-53/30-35)

(CHANGE HANDS w/ KB/DB EVERY 5 REPS)


**REST 2 min b/t efforts**


4 min AMRAP:

400m Run / 500/400m Row / 1/.8 Km Bike (2 min effort)

AMRAP 1-Arm DB/KB Hang Power Cleans 


**REST 2 min b/t efforts**


3 min AMRAP:

200m Run / 250/200m Run / .5/.4 Km Bike (1 min effort)

AMRAP 1-Arm DB/KB Hang Power Cleans 


NOTES: Score Total Hang Power Clean Reps. Athletes are not required to alternate the sprint efforts and may choose the option that suits them best each round. 



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301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com