Friday 6.9.17 WOD

Mobility: 5min

With a PVC:
10 Pass Throughs
10 Around the World
20s Lat Stretch each side

Warm-up: 10min

5:00 Dynamic
2 Sets of:
3 Muscle Clean
3 Front Squat
3 Power Cleans
*10 X-Band Walks Laterally Each
3 Bear Complexes
*10 X-Band Walks Forward/Backward

Strength: 15min

Partner Strength Complex (1×1)
In Teams of 2 in 8:00 Work to Max Load in:
1 Clean Grip Deadlift + 1 Squat Clean + 1 Hang Squat Clean + 1 Jerk
– Spend 10:00 warming up before starting the clock.
– Score = total load between both athletes.
– Beginner Scaling Options:
Front Squat From Rack: Up a challenging 3 if form permits.
Training Intent
Have fun and treat the complex like a competition. All movements must be done without dropping the bar, hence “complex”. Your athletes should have an end goal in mind.

WOD: 20min

6 Rounds
6 Squat Cleans (135,95)
6 Pull Ups
6 Burpees
Rx: (115,75)
L2: (95,65)
L1: Front Squats (75,55), Banded PU
Training Intent
90% effort for each set. BB movements should be done UB for as long as possible.

$ Out: 10min

Glute March + 8-10 Hollow Rocks every time you stop.