WOD: 5-4-12

Strength: Clean Pull:

1×8 65%
1×8 70%
1×8 75%
1×8 80%

WOD: For total rounds:

4 min AMRAP of:
4 Power Cleans (95/65)
4 Front Squats (95/65)
4 Push Press (95/65)
4 Burpees (95/65)
Rest 1 minute

3 min AMRAP of:
3 Power Cleans (95/65)
3 Front Squats (95/65)
3 Push Press (95/65)
3 Burpees (95/65)
Rest 1 minute

2 min AMRAP of:
2 Power Cleans (95/65)
2 Front Squats (95/65)
2 Push Press (95/65)
2 Burpees (95/65)
Rest 1 minute

1 min AMRAP of:
1 Power Clean (95/65)
1 Front Squat (95/65)
1 Push Press (95/65)
1 Burpee (95/65)


Happy “Clean Pull” Friday!  Another end to another week is upon us.  What better way to begin enjoying your day / whatever other planned festivities then with some low-weight-high-intensity moving?  The load for the WOD is (scale if you need to) light so proper form and transition should be within reach for everyone coming in.  Be in control of the bar at all times, especially after your last Push Press (read: dont drop it).  Bringing the bar down will have your body already closer to the floor and set up for the Burpee.  Lastly, so as to avoid all confusion, the following are the rules to score the workout:

  1. Complete rounds count as 1 point, score, touchdown, whatever you want to consider it
  2. Partial rounds will only count if all reps of that exercise are completed.  ie:  3 Front Squats in the 4 min AMRAP wont count.  The last Front Squat has to be done to count them towards partial rounds.
  3. Do your own math (whole rounds are the way to go for this)
Dont forget to use your rest as an advantage, walking around during that minute will not be ideal.


Share this post

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest
Share on print
Share on email


Recent Blog

Scroll to Top