CLEAN COMPLEX

Every Minute on the Minute x 2:
2 Tall Cleans

Every 90 Seconds x 2:
2 Hip Cleans

Every Other Minute x 4:
2 Mid-Hang Cleans

Start light and work up to a heavy load. Focus on a powerful finish in your extension (2nd pull) followed by an immediate and aggressive pull under the bar (3rd pull).

Post loads to comments.
Exposure 4 of 8

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AMRAP 10 Minutes:
3 Burpee Box Jump Overs 24/20″
3 Deadlifts 225/155
6 Burpee Box Jump Overs
6 Deadlifts
9 Burpee Box Jump Overs
9 Deadlifts

Continue adding 3 reps per round until time is called. The Burpees happen facing your box. Rx is a jump up to the box, but you can step or jump down as desired. Choose a lower box or scale to Step-Ups as needed. The Deadlift should be medium heavy for you. Use a load that would allow you to perform at least 12-15 unbroken reps when fresh.

Post rounds, reps, and Rx to comments.

In teams of two, with one person working at a time, complete:
50 Power Cleans (135/95 lbs)
800 Meter Run (400 Meters each)
50 Front Squats (135/95 lbs)
800 Meter Run (400 Meters each)
50 Shoulder to Overhead (135/95 lbs)
800 Meter Run

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for 5 cycles.

sqquat snatch + power snatch
2 waves

Warmup:
500m row

Strength:
Bench Press
2x5 reps 45% (55 lbs)
2x5 reps 75% (80 lbs)
1x3 reps 90% (95 lbs)

WOD:
5 rounds
2x rope climb
5x dead lift 75% (155 lbs)
400m run
Time: 20:18

6 x 6 vauhtipunnerrus

AFAP (As Fast As Possible)
4 rounds for time of:
30 KB Swings 24/16kg
30 Burpees

50-40-30-20-10 reps for time of

GHD sit-ups
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

Superkids

4 kierrosta AMRAP

1 min max burpeet
30 sek max valakyykky
30 sek lepo

Ninjat

3 kierrosta AMRAP

2 min max burpeet
1 min max valakyykky
1 min lepo

1min 15x burpees
1min 12x sumo deadlift highpull
1min 40x abdominal on the floor
1min 16x single hand kb snatch (8x right, 8 left)