12.17.2018

SWOD
3 Sets of the Complex:
1 Hang Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk

Sets between – 70-86% of 1RM Clean and Jerk

Based off feel.
Aim is to hold onto the bar for the entire duration of the complex.

WOD
“Belly Flop”
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)

10:30 AM Bootcamp
3 Stations 9 minutes AMRAP with a 400m row between stations
Station 1: 15 wall balls 20 sit-ups 10 push-ups
Station 2: 12 ring dips or box tricep dips 12 DB power cleans 10 burpees
Station 3: 20 TRX Knee taps (face TRX, hold handles facing each other, 1 knee taps behind and comes up to the opposite side- do 1- per leg) 20 lunges (1 for 1) 10 seated sprinter sit-ups

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