Remember we have mobility class tonight at 5:30 pm and Strength Class tonight at 6:30 pm
WOD
6 Power Cleans (135/95)
6 Hanging Power Cleans (135/95)
12 Burpees
400 M Run
5 Rounds
25 min cap
Jack, Scott and Matt C hitting a few cleans
Strength Class
Warmup, skill: 7 minutes of pistol work.
Strength: find max “big clean” complex.
Big clean complex:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Press
1 High Hang Squat Clean
1 Hang Squat Clean
1 Push Jerk
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
(12 total reps is 1 complex)
Cash out
In 10 pulls find max wattage on Concept 2 rower x 3 (rest 1 minute in between sets)