Get a good warm-up in!
Roll / Mobilize
Thoracic Roll
Banded Shoulder Distraction
Front Rack Stretch
Quad/Adductor
Couch
Pigeon
15 Cal Slow Bike
3 Rnds:
20s Sampson (ea. side)
20s Abmat
20s Air Squats
10 Box Jumps (no rebounding)
15 Slow Hip Extension
BB Warm-Up
BIG CLEAN COMPLEX (old ones HERE & HERE)
With a running clock, perform 1 set every 6min for 5 TOTAL Rnds:
High Hang Squat Clean(mid thigh) + Hang Squat Clean(knee) + Squat Clean(floor) + Push Press
High Hang Squat Clean(mid thigh) + Hang Squat Clean(knee) + Squat Clean(floor) + Push Jerk
High Hang Squat Clean(mid thigh) + Hang Squat Clean(knee) + Squat Clean(floor) + Split Jerk
No dropping bar...all 12 reps must get completed to count the set...SC is touch-n-go, hands must remain on bar the entire 12 reps.
Remaining time w/in the 6min is REST time...
0:00 / 6:00 / 12:00 / 18:00 / 24:00 is when your set should start!!!
Begin w/ about 50% of Max Squat Clean and climb!!!
Oz ~ ??? Plus he bench pressed after!
Z.Wendt ~ 95-??-??-135-155
tb ~ 135-155-170-185-200
STAN did
BIG MAC
For Time
35 Cal Row
35 Box Jump Overs
35 Deadlifts
35 Wall Balls
35 Burpees
35 Wall Balls
35 Deadlifts
35 BJO
35 Cal Row
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