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.

Find 1rm
Bear complex

Time cap 5 min

WOD:
3 rounds, each round for time:
9 Squat Cleans (135,95)
9 Muscle Ups (Mod:15 Ring Dips)

Note: Record time for each round, rest as needed between rounds.

Post WOD:
3x1Min Weighted Planks

1) Hollow Hold 45s
2) Arch Hold 45s
3) Side plank L 45s
4) Side plank R 45s

HIIT sprints, 4-7 rounds

10-15 seconds @ 110% AB/Row/Run
Rest 2-3 min
Score in calories (running in m). All rounds in comments.

A: Snatch pull max. Then 4x4 @75% of snatch pull max
B: Triple squat snatch up to heavy
C: Emom 7’: Double Clean pull + double squat clean

POWER CLEAN
Every Other Minute on the Minute x 10 (5 Reps):
Power Clean
Warm up and work up to a heavy single Power Clean. Focus on an aggressive 2nd pull and, even though they’re Powers, pulling under the bar with consistent footwork.
Post loads to comments.
Exposure 8 of 8

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5 Rounds for Time:
15 Deadlifts 60/40
9 Lateral Burpees Over The Bar
6 Push Jerks 60/40

ENGINE
2 sets of:

10min Row (PK)
Into,
10min AMRAP (VK)

• 12 Cal Echo
• 12 Cal Ski

21-15-9

60 kg squat clean
high box jump
push-up
5 sit-up every minute

in teams of 3

100/70 cal row
100 box jump overs
100 power snatches 45/30kg
10 rope climb
100 power snatches 35/25kg
100 box jump overs
100/70 cal row

Mixed teams,
2 guys & one girl 90 cal row
2 girls & one guy 80 cal row