wod

Clean Complex

By December 19, 2014 No Comments

PreWOD

Met Con
Clean Complex

Warm-up: Dynamic

Power – Clean Complex

Clean-grip deadlift + hang clean + squat clean: work up to a heavy 3RM

 

Strength: Front Squat EMOM – 10×3 @ 80%

 

3 Rounds for time

500m row

30 Box jumps (24/20)

20 Push-press (115/80)

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