Wednesday, January 3rd

Barbell

Clean

3-Position Clean
7 Sets of the Complex:
One hang squat clean from mid thigh One hang squat clean from knee-level One squat clean from the floor

Set #1 @ 50% of 1RM Squat Clean

Set #2 @ 55%
Set #3 @ 60%
Set #4 @ 65%

Set #5 – 7 @ 70%

Conditioning

 “Clean Shave”

3 Rounds:
15 Chest to Bar Pull-Ups 1

2 Barbell Facing Burpees

9 Squat Cleans (135/95)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD