WARM-UP
1 Round
10 Plate G2OH
10 Plank to Pillars
10 Slam Balls
10 Plank to Pillars
Into
2 Rounds
8 Up-Downs
8 Deadlifts
8 High Pulls
8 Elbow Punches
Into
2 Rounds
6 Burpees
6 Deadlifts + High Pulls
6 Hang Muscle Cleans
STRENGTH – Week 3 of 9
10-8-6-10-8-6*
Power Clean
*Build up to a Moderate weight. Weight should start and end heavier than last week.
BENCHMARK WOD
“THE FELLOWSHIP OF THE CLEAN”
FOR TIME
21-18-15-12-9
Hang Power Cleans (135/95)|(95/65)
Bar Facing Burpees
Optional finisher
5 Sets
5 strict press – build the weight
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