Strength:
Big clean complex: This is to be unbroken fluid reps, and ideally should be squat cleans! however scale movements to your ability.
High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk
18 minutes
WOD:
4 min max reps of thrusters 42/30
3 min max reps of burpees
2 mins of max reps of chest 2 bars.
5:30pm Plus
Strength :
10 mins to find 3 rm Hang squat clean.
Wod : OPEN WOD 13.4
Clean and jerk (ground shoulder to overhead 60/42.5
T2B
3,6,9…………
7 min AMRAP
Then in teams of 3 perform 50 squat cleans for time. (note weight should be heavy as to NOT tap and go) 🙂
HAPPY BIRTHDAY , (my younger brother) KEN !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
