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Wednesday January 2

Strength/Skill

Squat Clean Complex

Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

W.O.D

“Clean Sheet”

AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (95/65)


–Rest 3 Minutes —

AMRAP 3:
9/6 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

–Rest 3 Minutes —

AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95)

 

Open/Performance – as written

Fitness – (75/45) (95/65) (115/75)

 

Recovery: 2 Rounds

1000m Row + 30 Band Pull Aparts + 2min/side Couch Stretch

 

Melinda MettenWednesday January 2

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