(A) Back Squat 20 rep
(Notes: If you completed all 20 reps last effort, add 2.5kg this effort. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 2.5kg)
(B) 42 Power Cleans 62/43, 21 Ring Dips, 30 Power Cleans 62/43, 15 Ring Dips, 18 Power Cleans 62/43, 9 Ring Dips
Scoring-For Time
*Athlete A starts Cleans whilst Athlete B holds Brace Position. A can only power clean whilst this position is held. They can partition reps as needed. When 42 Power Cleans are completed they move onto dips but can only do ring dips whilst the team mate is holding the bar in the rack position. This pattern continues until all reps are completed
A very slow and shaky 60kg 20RM Back Squat.
ReplyDeleteIndividual WOD
21,21,15,15,9,9
32.2kg Power Cleans
Over 11 or 12 mins, because my final ring dip didnt count!
Probably should have gone lighter PC load because of poor technique.