WOD
Big Clean Complex
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 Jerk
There is no time component to this workout.
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WOD
A.1 Defecit Deadlift 4″ 3, 3, 3, 3, 3
A.2 Sprint 10 x 100M
A.3
3×30 Ab Mat Sit Ups rest 30 seconds
3×10 Evil Wheels rest 30 seconds
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WOD
50 Box Jumps #24/#20
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Toes to Bar
50 Push Press #65/#45
50 Back Extensions
50 Wall Balls
50 Burpees
50 Double Unders
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WOD
A.1 Front Squat 8, 8, 8, 8
A.2
21-15-9
Squat Snatch #95/#65
Chest to bar Pull Ups
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Partner WOD
Teams of 2
50 Thrusters #95/#65
5K Row with partner walking around rower hugging plate #45/#25
50 Burpees
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