Warm up: 300 m run; 1 x 10: mb slams, squats, shrugs, cleans, spiderman lunges
Skill Focus: Barbell Complex
1-2 rds with pvc/light load
WOD:
high hang power clean
push press
low hang power clean
push jerk
power clean
split jerk
Perform complex/sequence 3 times through, that is 1 rd. Increase weight each
round until failure. This is for strength/completion not time. Rest sufficiently
between rds. You cannot set the bar down during the round. *compare to 2/16/12
Then: 50 burpees as fast as you can. The coach will assign a goal for each individual
Post heaviest load used in complex and burpee time/if goal met for score
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Great job 6:30 pm class--loved hanging with you!
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Some very impressive times and many, many goals met!
