Tuesday 10.4.2016

Strength

15 min to Warm up to Heavy Full Clean (warm up heavier than WOD weight)

Conditioning

“The Good Dudes”

Teams of 2

For Time
50 Full Cleans @75% of 1RM Clean

*Alternate every rep until 50 are completed.

Finisher
4 x 1 min Plank Hold

Competition
400m Sprint x 3
*2 min Rest Between Efforts
200m Sprint x 3
*1 min Rest Between Efforts

Beginners’

Strength

15 min Power Clean Work

Conditioning

Teams of 2

50 Power Cleans
*Alternate every rep until 50 are completed.

Finisher
3 x 45 Second Plank Hold