Clean Complex
1 Hang Clean + 1 Front Squat + 1 Hang Squat Clean
For Time:
4 Rounds
15 Clusters
15 Box Jump Overs
Light/Moderate weight for the clusters
time cap: 18 mins
AMRAP x 15
30 Rower Cals
200m Run
100m Back Rack Carry
-rest 3 mins-
AMRAP x 15
30 Rower Cals
200m Run
100m Front Rack Carry
1 cal=1 rep
100m=1 rep
Bike-20 Cals
RDL
8×8@40%
DB Bench Press
8×8@40%
Alt. Back Rack Lunge (4 each leg)
8×8@40%
GHD Back Extension
8×8
Dumbbell Side Delt Raises
8×8
Behind the Head DB Tricep Extension
8×8
DB Chest Flys
8×8
Bench Press (1 Rep Max)
DB Linda
For Time
10-9-8-7-6-5-4-3-2-1
DB Deadlifts
DB S2OH
DB Cleans
2 Empty Barbell Complexes
3 Front Squats+3 Shoulder Presses+3 Lunging Jerk Balances
Jerk Balance
5×2@70% of Jerk Balance
Push Press+Push Press+Jerk
5 complexes @ 75% of Push Press
Jerk
5×2@80%
Back Squat
8×8@40%
Barbell Row
8×8@40%
Double DB High Pull
8×8
CrossFit Wig Wag 