Wednesday 11/9/16

Strength:
Front squat
4-4-4-4-4 @ 75% of 1 RM

WOD:
“Big Clean Complex”
6 sets

Hang clean (from hips)
Hang clean (knees)
Clean
Push press
Hang clean (from hips)
Hang clean (knees)
Clean
Push jerk
Hang clean (from hips)
Hang clean (knees)
Clean
Split jerk

*Do each set UNBROKEN. Rest as needed between sets. Work up to as heavy as you can.

Unloaded:
12 min AMRAP
15 KB swings
10 push ups
15/12 calorie row

*Score for rounds and reps

tmp_14281-1478750271084-851141326

Advertisements

Posted on November 9, 2016, in Uncategorized, WODs. Bookmark the permalink. Comments Off on Wednesday 11/9/16.

Comments are closed.

%d bloggers like this: