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Power Cleans & Conditioning

By 09/15/2010No Comments

:startwod:

Warm Up

Joint Mobility and Line Drills

Strength Work

Power Clean  5 – 5 – 5 (or more)
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

Conditioning Work

Max Rounds and Reps in 15 mins

Row 250 Meters

5 Power Snatch 135M/95W

1 Rope Climb 15′

:endwod:

Coaches Notes:  If the Athlete is a beginner or does not have  a 1 Rep Max on Power Clean, have the athlete use a lighter weight and work on technique for the 15 Minute Strength Work Period.   Make sure they hit the top in the Front Rack position with high elbows.

The Conditioning WOD is scalable.  Beginners can lower the load on the Power Snatch.  The Rope climb can be scaled back by subbing it with 5 Strict Chin Ups or 15 Jumping Chin Ups.  Chin Up =  reverse grip of pull up.

Steven