ValitusFit – Sat, Nov 26
Vhagar (4 Rounds for reps)
For Time:
Prior to 8min, complete:
3rounds of:
6- Hang Power Cleans (95/65) (75/55)
12- Bench Presses (same weight)
then, 3 rounds of:
8- Hang Power Cleans (115/75) (95/65)
10- Bench Presses (same weight)
*Prior to the 12min, complete:
3 rounds of:
10- Hang Power Cleans (135/95) (115/75)
8- Bench Press (same weight)
*Prior to 16min, complete:
3 rounds of:
8- Hang Power Cleans (155/105) (135/95)
6- Bench Press (same weight)
*Prior to 20min
3 rounds of:
6- Hang Power Cleans (185/125) (155/105)
4- Bench Press (same weight)
First 8min is completing the first 6rnds of the WOD. Build up accordingly. Once the time limit is met for each 4min slot, move onto the next one.
If unable to finish at least 2rnds within the 4min, move onto the next 4min slot with that same weight.
Bench Press will be at 50-60% of 1rm if you can’t bench and clean the same weight. Use two barbells, if necessary, but Rx is with 1 barbell
The goal is to finish the 3rnds within time, so choose a weight that you can move well for both movments. .