PA Special

Hang Squat Cleans
3 sets of 2 reps at 60-70-80% of 1 RM
3 minutes of rest between each set.

Row 1000m
then 6 Rounds
10 Wall Ball (20/14# @ 10/9′)
2 Hang Squat Cleans (185/135#/80%)

*Pace the row. Pick a med ball you can do unbroken. And focus on all the main points of the clean (the coach will review these).

Greg
Greg

17 thoughts on “PA Special”

  1. Group MOB WU

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    95×5
    115-135-155

    Row 1000m
    then 6 Rounds
    10 Wall Ball (20#)
    2 Hang Squat Cleans (155#)
    Time = 14:20

  2. Wu and mob
    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    Wu 5×95
    Sets at 115-135-145

    Row 1000m
    then 6 Rounds
    10 Wall Ball (20/14# @ 10/9′) scale 16#
    2 Hang Squat Cleans (185/135#/80%
    Scaled at 115#
    Time 15:09
    Tha ks Shane tough one.

  3. MOB + Group WU & MOB

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    WU – 75# x 5
    85# – 95# – 105#

    Row 1000m
    then 6 Rounds
    10 Wall Ball (20/14# @ 10/9′) – 14#
    2 Hang Squat Cleans (185/135#/80%) – 105#

    TIME: 12:02

  4. Hang Squat Cleans
    3 sets of 2 reps at 60-70-80%
    3 minutes of rest between each set.
    WU – 85# x 5
    95# – 105# – 120#

    Row 1000m
    then 6 Rounds
    10 Wall Ball @ 14#
    2 Hang Squat Cleans @ 105#

    11:41

    Thanks Shane – I liked that once it was over 🙂

  5. Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    wu-95×5,105-125-145
    Row 1000m
    then 6 Rounds
    10 Wall Ball (20/14# @ 10/9′)
    2 Hang Squat Cleans (185/135#/80%) – 145#

    11:54

    Went a little to quick into the first Hang Squat Clean and my Hammy’s said nope! After a little rest things went ok 😉

    Thanks Matt and Amanda!!

  6. Hang Cleans x2
    145-165-185

    WOD Rx’d
    9:13

    Row – 3:40
    WB – unbroken
    HC – unbroken (but slow getting on the bar)

  7. Can someone please cancel my 11am open gym spot, please and thank you…won’t be able to make it in on time.

  8. Mobility
    Group warm-up and movement practice

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.

    Warm-up 30×5
    35, 40, 45 x 2

    Row 1000m
    Then 6 Rounds
    10 Wall Balls (8# @ 9′) all unbroken, these felt good. Probably the 9′ target!
    2 Hang Squat Cleans (45#)

    11:20

    Thanks for the class Shane and Matt. Some great tips as usual Shane!

  9. Hang Squat Cleans x 2
    125 – 145 – 170 – 190

    Row 1000m then
    6 Rounds of:
    — 10 Wall Balls
    — 2 Hang Squat Cleans @ 170#

    TIME: 12:34

  10. Mob
    Group Mob & WU

    Hang Squat Clean
    3 sets x2
    WU @55#
    60-70-80#

    WOD
    Row 1000m
    Then… 6 rounds
    10 WB (8#)
    2 Hang Sq Cl (80#)
    Time: 12.11

  11. Wod with 105#. 10# less than my 80% and they were still brutally fk’ing heavy!

    I liked the wod though! Even though there were wall balls in it!

    14:37

  12. group wu and mob

    hang squat cleans
    warmup @ 50%- 45#

    3 sets of 2 reps
    60%- 55#
    70%- 60#
    80%- 70#

    WOD;

    1000m row

    6 rounds of;
    10 wall balls 6#- did one set and my knees were killing me, changed to push press after that with 45# bar
    2 hang squat cleans- after the first round switched to hang cleans with 70#

    Time- 13:12

  13. MOB + 10 Pull Ups

    Group MOB & WU

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    55×5
    65-75-85

    Row 1000m
    then 6 Rounds
    10 Wall Ball (14#)
    2 Hang Squat Cleans (85#)
    Time = 11:54

  14. WUx1
    Group MOB WU

    Hang Squat Cleans
    3 sets of 2 reps at 60-70-80% of 1 RM
    3 minutes of rest between each set.
    85×5
    100-115-135

    Row 1000m
    then 6 Rounds
    10 Wall Ball (20#)
    2 Hang Squat Cleans (145#)
    Time = 12:23

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