8.28.18

Strength

Big Clean Complex- FS (1-1-1-1-1-1)

Every 2:00 for 6 sets
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Front Squat + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Front Squat

Every 2:00 your goal is to do 2 rounds of this clean complex (high hang SC, hang SC, SC, FS) without dropping the bar. This is both strength and barbell conditioning. Hold on for dear life!

Metcon

Clean-Up (Time)

3 Rounds
9 Power Cleans (135/85)
9 Pull-Ups

3 Rounds
6 Power Cleans (185/105)
6 C2B Pull-Ups

3 Rounds
3 Power Cleans (205/115)
3 Bar Muscle Ups

Use appropriate weights and pull-up progressions so that you can increase the difficulty throughout the workout. The first round should be light and your easiest pull-up progression, getting to moderate in round 2 and difficult in round 3.

Sam Bowles