WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
10 Clean Extensions
10 Clean Pulls
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 Bar Roll Outs
10 Supine BB Row’s
10 Rope Pull Ups
10 Reverse Bicep Curls
LIFT:
Clean Complex
(1st Pull to High Hang Position, hold for 2 sec. then Full Clean)
3 @ 65%
3 @ 75%
3 @ 80%
2 x 2 @ 85%
*Work on 1st pull positioning and extension through the 2nd pull.
WOD:
“INCOMPLETE”
For Time:
800 M. Run
30 Hang Clean (165/115) (155/105) (135/95) (115/75
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