1x [ 1 Clean Pull + 2 Squat Cleans ], 60% 1RM
1x [ 1 Clean Pull + 2 Squat Cleans ], 60% 1RM
1x [ 1 Clean Pull + 2 Squat Cleans ], 65% 1RM
1x [ 1 Clean Pull + 2 Squat Cleans ], 65% 1RM
1x [ 1 Clean Pull + 2 Squat Cleans ], 70% 1RM
Rest as needed between sets.
Complete as many rounds as possible in 12 mins:
1-2-3-4-5 reps of:
Squat Clean, 155/105 lbs
Strict Pull-up
CLEANS (60-70%)
Utilize the clean pull rep to prime your positions and extension for the two clean reps that follow. Reset with the bar on the floor between each rep of the complex
WOD
After finishing the round of 5, start over at 1 and work through the ladder again.
Scaling:
Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.
Strict Pull Ups
Banded Strict Pull Ups
Ring Rows
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