WOD: Tuesday October 24th 2017

Dynamic Warm up #2

Run to Police dept
High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotaion
Static Squat Hold with Plate 45 #or 25#

 

Bench Press
Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Workout
3 Reps @ 70%
3 Reps @ 80%
3 Reps +@ 90%

WOD
 6 x 12 Big Clean Complex
  • 6 Sets for Max Load
  • High Hang Clean + Hang Clean + Clean + Push Press
  • High Hang Clean + Hang Clean + Clean + Push Jerk
  • High Hang Clean + Hang Clean + Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set. If you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).