WOD

Wednesday, July 10th

07/09/2019

WARMUP:

 

3 Rounds:

 

10 Cal Bike

 

5 Inchworms

 

10 Alt. Spiderman Lunges

 

5 Scap Pullups

 

5 Tight Kip Swings

 

 

 

Squat Clean BB Prep: 5 reps each

 

Slow Deadlift

 

Hang + Shrug

 

Hang Muscle Clean

 

Hang Power Clean

 

Hang Squat Clean

 

REST & add light weight to BB & repeat above

 

-then-

 

3 Below the Knee Squat Clean

 

3 Squat Clean from the floor 

 

STRENGTH/SKILL:

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS
1 Squat Clean*
*Start moderate-heavy and build to heaviest single rep.

 

WORKOUT:
3 ROUNDS FOR TIME:
200m Run
10 C2B Pullups
21 Deadlift (225/155)(155/105)
*12:00 Hard Cap* 

 

COOLDOWN:
FOR RECOVERY
5:00 Stretching Focusing on Hips & Hammies