Wednesday Group Strength and Conditioning

8 min EMOM

-hang clean

-clean from floor

All cleans here are squat cleans

Get as heavy as is reasonable for you

Warm up clean to WOD weight


4 rounds for time of:

-25 chest-to-bar pull-ups

-5 cleans

Men: 245 lb.

Women: 170 lb.



This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.  Recommended not to go above 90% 1RM

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