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12/1/17

Warm up-  2 Rounds at a steady pace

200m Run or Row

20 x Step ups

30 x Rope Jumps (double or single)

15 x Sumo Deadlift High Pull with KB (light)

10 x Squat Jumps (easy jumps, not oo dynamic)

10 x Sit ups

 

--following the 2 rounds begin to build up slowly to your first set of the Clean Complex

 

BUY IN : CLEAN COMPLEX- Every MINUTE on the MINUTE for 12 MINUTES complete 1 POWER CLEAN + 1 HANGING SQUAT CLEAN.....INCREASE weight each successful round.

 Open Gym Option-  For those of you not comfortable with your CLEANS-  Perform 2 reps of Front squats from the rack.  Every minute on the Minute, increase each round

WOD

 10 MINUTES to COMPLETE MAX REPS HEAVY KB SWINGS (70/55lbs)

 

*EVERY time you put down the KB complete 

 

10 x Front Rack Lunges 95/65 lbs (5 per leg)    *a weight that you can perform 10 reps unbroken

20 x Double Unders

 

CASH OUT : MUSCLE UP TRANSITIONS on the LOW RINGS - 10 Perfect Reps


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