by  in WOD Leave a Comment

Wednesday August 15

“BIG CLEAN COMPLEX”

Video Demonstration – Click Here

 

With a running clock, 5 Rounds…
1 “Big Clean Complex” every 6:00:
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) + Split Jerk

Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00.

Any time remaining inside those windows after completion is rest.

All 12 repetitions complete 1 set.

 

**To be completed as “Open”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped.

** It is absolutely the right move to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar.

OPTIONAL POST CLASS WORK

ODD-OBJECT CONDITIONING

1 Round for Time:
600 Meter Run
400m Sandbag Carry (50/35)
200 Meter KB Farmers Carry (53’s/35’s)
400m Sandbag Carry (50/35)
600 Meter Run

  • Single time through, for time.

RECOVERY

KB Calve Stretch 1min/side + 5 Slow Wall Squats

ROMWOD/CROSSOVER SYM.

Teen 

“Teen Air” 
4 Rounds:
40 Air Squats
30 Sit-ups
20/15 Calorie Bike

Melinda MettenWednesday August 15

LEAVE YOUR COMMENT