Warm Up
- 30 sec wall sit
- 100m Run
- 10 Air sq
- 30 sec wall sit
- 100m run
- 10 cossack Squats
- 30 sec wall sit
- 100m run
- 10 lunges
Broomstick/Barbell
- 5 Good mornings
- 5 Back Suqts
- 5 Elbow rotations
- 5 Strict Press and Reach
- 5 Romanian Deadlifts
Clean Progressions/Prep
- 3 Clean Pulls
- 3 Clean High Pulls
- 3 Muscle Cleans
- 3 Power Cleans
- 3 Hang Squat cleans
- 3 Squat Cleans
Clean Complex
*Build to heavy Complex or these 3 Movements
1 Power Clean
1 Hang Sq Clean
1 Squat Clean
WOD “Squeaky Clean” – For Time
3 Rounds
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat cleans
