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02.06.17

6
Feb

02.06.17

Warm Up:
500m row or bike
100 Jump Rope
50′ Bear Walk
50′ Inchworm
50′ Crab Walk

Mobility:
Kettle bell ankle pulses x 10 each side
Wrist pulses x 10 reps
Banded lat stretch x :45 each side
Prone PVC pass throughs x 10 reps

Primer:
1 set empty bar, 1 set with weight
3 x mid-hang clean jump
3x mid-hang clean pull
3x tall muscle clean
3x tall clean
WOD: Big Clean Complex
One set is 12 reps
Try not to drop the bar. If you have to drop, do it after the overhead.
Increase load

6 sets of the following 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 jerkimg_3562

 

 

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