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