May 9 2017
A) 2 Power Cleans + Push Jerk
*Work up to 75% of your power clean one rep max, start working sets once you hit 75% plus of power clean*
B) Clean Pull
3×3 at 100% 1RM for Clean
On the minute:
Complete 5 burpees and perform max rep 135/95 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters. (Power output is determined by posting how many burpees you completed to finish, you must change the number of burpees to the amount total that were completed))*
Kalsu is a Hero WOD which honours Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war.
EXTRA CREDIT or PREP
3 rounds for time of:
15 Ball Slams, 20/10 lbs
15 Banded Bicep Curls
15 Jumping Squats