8.30.2018

SWOD
Skill Work
Squat Clean Complex
1 Squat Clean with 1 second pause at top of knee and then 3 second ascent to hips and quick under the bar.
Then one regular speed squat clean
*Working on the Squat clean skill is the key here. Only go as heavy as your form allows.

WOD
5-4-3-2-1 of:
Power Clean (185/125)
Bar Hopping Burpees
rest 2 minutes
500m row
rest 2 minutes
5-4-3-2-1 of:
Power Clean (185/125)
Bar Hopping Burpees

Spartan WOD
500-400-300-200-100
Ski Erg
After each ski erg:
10 Burpees
20 Jumping Lunges
40 Meter Sled Push 90/45
200 Meter Run

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