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Friday, November 12, 2021

Complex:

Every 2:30 x 5 Sets:

High Hang Clean + Hang Clean + Clean + Hang Clean + High Hang Clean

Note: Try your best to keep the bar path as similar as possible to the other movements. We are breaking the Olympic lifts into their components to improve technique. Build in weight across sets. 

WOD:

Partner: 

20 Alternating Full Rounds: 

12 Wall Balls

8 DB Snatch

4 Burpees Over Dumbbells

Solo:

20 Rounds:

6 Wall Balls

4 DB Snatch

2 Burpees Over Dumbbells

Rx+: 30/20#, 55/45# DB

Rx: 20/14#, 50/35# DB

Intermediate: 16/12#, 35/25# DB

Beginner: 12/10#, 20/10# DB

Note: For the partner workout, the goal should be <25 minutes (1:15 per round). For solo, try your best to complete the workout in under 20 minutes. If you are really strong on these movements, try to shoot for the 14-18 minute range.

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