Monday Workout: Back Squat, Power Clean, CTB

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STRENGTH

20 Minutes Max: Back Squat, build to a 7RM in a few sets, then 7×2 at 80% of 7RM

Notes: Do not attempt a set of 7 until it’s a test sets (i.e. warm up smart). Warm up in sets of 2-4 for reps, for example, and then attempt your set of 7 when you’re ready. Max 2 attempts at 7RM

WOD

Level 1

3 Rounds for Time:

  • Burpee x 15
  • Ring Row x 10
  • Hang Power Clean x 5

Level 2

4 Rounds for Time:

  • Burpee x 15
  • Chest to Bar Pull-up x 10
  • Power Clean (155/105) x 5

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

6 thoughts on “Monday Workout: Back Squat, Power Clean, CTB

  1. Air squats & ab work
    10:27 (4rnds: 15 burpees, 3 strict pullups…except the last 2 I kipped, 5 strict shoulder press 45#)

  2. 225/185
    9:20

  3. 145, 115
    10:12 @ 95#
    1st round c2b, rest reg pull-ups

  4. 155/135
    9:40rx

  5. 7RM: 205#
    7×2: 165#

    WOD: 9:27 (1st round C2B, other rounds just regular pull ups)

  6. BP: incline, flat
    WOD: @ 115, 9:00

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