12.12.15

Warm up

Athletes choice

A) barbell club or 

1. “Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set

(High Hang is from the pockets

Hang is from above the knee

I believe the world record is held by ZA Anderson at 260.)

B) 4 rounds

36 cal assault bike+26 cal row+16 burpees over the rower+6 bar MU 

c) 80-65-50-35-20
unbroken dubs

abmat sit-ups 

15 HSPU(or 10 strict if you can)

Saturday, December 12th, 2015 at 8:32 am / Competitive