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DESCRIPTION

This workout should finish between 9:00-12:00.


One round should take between 3:00-4:00.


Run = 1:30-2:00


Power Clean = :30


Hang Squat Clean = :30


Squat Clean = :30


Today could be a good day to reduce reps to 5 for all three movements if athletes would like to go a little heavier.


“Beefed Up” – use 135/95 or 70/50-lb. DB’s (the time should still be under 12:00)

Before the workout, we will spend 10:00 building to a heavy complex.


The Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean

EFFICIENCY TIPS

Try to not place too much emphasis on the run. You can make up the :20 that would have been gained by running faster, by not resting as much on the barbell.

Working extra hard to shave off :10 on the run, could put you in a :30 recovery before your first Power Clean. Run steady and be primed for quick singles on the Power Clean.

Fast singles may be the way to go on the Power Clean. This will help save the grip for the Hang Squat Cleans that we are looking to be unbroken.

Fast singles on the Squat Cleans may also be the better option for efficiency.

That being said, on the last round take a gamble and try to hang onto the bar for 7 unbroken Squat Cleans.

STRENGTH

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Clean Complex 1PC+1HSC+1SC (10 E2MOM)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

WOD

“Squeaky Clean” (Time)

“SQUEAKY CLEAN”

3 Rounds For Time:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

14 Min Time Cap

Subs

500/400m Row or 25/18 Cal Bike

RX+-115/85#

RX-95/65#

50-59-75/55#

60+-65/45#

Basics-200m Run, 5 Reps with PVC/.BB