Clean | WOD 11.2.17


REMINDER: There will be no 6:45pm class tonight. Please make arrangements to come in to another class today. We apologize for any inconvenience.

Segmented Clean Grip Deadlift + High Hang Clean + Front Squat

For the segmented clean grip deadlift there will be a two second pause at three positions––2″ off the floor, knee, and mid-thigh. When performing the high hang clean, focus on aggressively pulling under the bar.

Post load to comments.


EMOM for 15 minutes:

Minute 1 – 3-5 Ring Muscle-ups
Minute 2 – 12-15 WB – 20#, 10’/14#, 9′
Minute 3 – 12 Box Jumps, 24″/20″

For the muscle-ups, sub 15-20 sec ring support or box/bench dips today.

Post Rx and reps to comments.

3 thoughts on “Clean | WOD 11.2.17

  1. Clean Complex: up to 95#
    10 box dips, 12 45# thrusters (no WB), 12 box jumps

  2. 155#
    3 bar mu, 15, 12

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