11.14.2018

SWOD

On the 0:00 – 1 “Big Clean” Complex @ 45%
On the 4:00 – 1 “Big Clean” Complex @ 50%
On the 8:00 – 1 “Big Clean” Complex @ 55%
On the 12:00 – 1 “Big Clean” Complex @ 60%

*On these repetitions, we will be completing *only the squat cleans* of the classical “Big Clean” Complex. These percentages are based off our 1RM Squat Clean.

Each complex is a total of (9) repetitions:
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean

The aim is to hold onto the bar for all (9) repetitions. This is the same “Big Clean” complex we have completed before, but without the overheads. In the traditional workout, there is a push press, push jerk, and split jerk after every 3 cleans. Purely focusing on our squat clean cycling today.

WOD
“Breaking Bad AMRAP Style”
15 Minute AMRAP
75 Double Unders to start each round
2-4-6-8-10-12 and so on
Double KB Thrusters 53/35
Rx = 53/35

Leave a Reply

Your email address will not be published. Required fields are marked *