11/21/16

Skill :
5 min AMRAP
3 Pull Ups
6 Push Ups
9 Squats

WOD 1:
12 min. cap: Complete 4-5 warm up Sets of the Big Clean Complex
then
10 min. cap: Perform 3 sets of the Big clean complex all at 90% + of your 1 RM Push Press or as close to that number as possible

Big Clean Complex:
Hang Squat Clean + Squat Clean + Push Press + Hang Squat Clean + Squat Clean + Push Jerk + Hang Squat Clean +Squat Clean + Split Jerk

The clean must be touch & Go and the bar cannot be dropped or rest on the floor until the entire complex is complete.

WOD 2:
For time
40 pull ups
40 push ups
40 Sit Ups
120 Squats

Leave a Reply