A. Weightlifting:
15min to Heaviest of the Complex –
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
1 complex = all 12 reps without dropping the bar.
Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
B. MWOD:
Front Rack
C. WOD:
5 RFT –
Run 400m
3 Reps @ 70% Above (you’ll go through all 12 movements of clean complex 3 times)
6 C2B + 6 HRPU
*Notes:
1) RX+ will do (3) muscle-ups in place of C2B + HRPU
2) 2) You cannot drop the bar during one rep of the complex
D. Post-WOD Recovery:
Quad Smash
