WOD – Mon, Dec 5

Beast River Fitness – WOD

Power Clean (3 reps every :90 x 6 sets

*3 sets should be building weights, then 3 should be working sets 75%-80%.)

Clean Deadlift (EMOM x 3 sets
2 Clean Grip Deadlifts @ challenging weight.

*95% -105%.)

– Your start is same position as your clean, with hips lower than a conventional deadlift.

– Athletes should look to reinforce good technique and building strength for their clean with some heavier pulls that mimic their clean start.

“Turn Up the Heat” (Time)

For time:

7-14-21

Thruster

Bar facing burpee

Rx: 95/65

Cap: 10 min
Scale barbell weight to allow nearly unbroken sets.

For this workout the weight is light enough that athletes should still try to push the pace.