5.16.13 "The Golden Ratio"

SWOD:

Hang Cleans (knee) - 1x5@55%, 1x4@65%, 2x3@75%

Round the Worlds - 4x8

Clean Pulls - 1x5@80%, 1x4@90%, 2x3@100% of your 1RM Clean

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey

WOD

2 RFT

800m 

20 Pull Ups

3 CNJ complex (1 complex=1 full clean, 2 hang clean, 1 jerk at 75% of clean)

-the doll