9/10/14 Wednesday

Performance

A. Paused Front Squats (10sec hold at bottom); 3reps x 3 sets, rest 2min

*Take 2-3 warm-up sets then go at it

 

B. Big Clean Complex; 6 sets of entire complex, rest as needed between sets

High Hang Squat Clean + Mid-Thigh Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Mid-Thigh Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Mid-Thigh Squat Clean + Squat Clean + Split Jerk

*One set consists of all 12 reps.

*Try not to drop the bar during the entire set

*If you must drop after the Overhead movements, don’t freak out – just be quick to get back on the bar.

*Try to increase weight after each set.

 

Competition

Wod will be posted at gym