WOD - 1.26.18

Strength: 1) 6 Minute EMOM: Clean Progression @ Empty BB Weight or up to 50% of 1-RM

-Minute 1: 3 Reps of Deadlift to Explode (Shrug / High Pull)

-Minute 2: 3 Reps of Hang Power Clean

-Minute 3: 3 Reps of Power Clean

-Minute 4: 3 Reps of Front Squat

-Minute 5: 3 Reps of Hang Power Clean + Front Squat

-Minute 6: 3 Reps of Full Clean

2) 12 Minutes to Complete the Following Clean (Any Style) Work:

-Set 1: 3 Reps @ 55%

-Set 2: 3 Reps @ 60%

-Set 3: 2 Reps @ 65%

-Set 4: 2 Reps @ 70%

-Set 5: 2 Reps @ 75%

-Set 6: 1 Rep @ 80%

Conditioning:

5 rounds for time:

15/10 Cal Row / Bike

8 Shoulder To Overhead (115/75) 8 Pull Ups

8 Sit Ups