240117

Tuesday 

Warm Up:

Barbell Warmup (empty BB)

5 Good Mornings, 5 Back Squats, 5 Elbow Rotations, 5 Strict Presses, 5 Stiff-Legged Deadlifts, 5 Front Squats

 

Big Clean Complex:

With a running clock, 4 Round

1 “Big Clean Complex” every 5:00:

 

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Split Jerk

 

WOD:

20/15 Cal Row *start each round with the row, then,

15-12-9

Push Press 50/35

Deadlift 50/35