CONGRATULATIONS TO OUR LCF ATHLETES, SOPHIE AND LOGAN, ON THEIR ENGAGEMENT! #ACOUPLETHATWODSTOGETHERSTAYSTOGETHER

STRENGTH:

A) CLEAN COMPLEX (7 MIN)

On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat

Sets: 50% – 53% – 56% – 59% – 62% of 1RM Clean

For the Pausing Clean Pull: Pause 1 second just off the ground and 1 second at knee level

B) BARBELL CYCLING (8 MIN)

10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)

WOD:

#IHOP

AMRAP 15
60 Double Unders
30/24 Calorie Row
5 Power Cleans 
5 Hang Squat Cleans
5 Squat Cleans

Barbell – 155/105