Fri 30/8/19

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

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