Clean Complex

10 x on the :90
Hang Clean + Power Clean

GOALS + GUIDANCE: Today is about mechanics/technique, if they’re spot on – add weight! If one movement needs work, stay at the same weight and practice! You’ll have 15 minutes to build to a heavy complex. […]

2-4-6-8-10-8-6-4-2

DB Snatch

Burpee Box Jump, 20″

MCx: 50/35

MAx: 35/20, burpee step up

MVx: 25/15, […]

3 Rounds

10 Supinated BB Bent […]

10 Rounds

15 Calorie Row

15 Wall Balls

Rest 1 Minute

MCx: 20/14

MAx: 12 cal, 12 reps 14/10

MVx: 9 cal, 9 reps 10/6

GOALS + GUIDANCE: Row at a strong, steady pace that leaves you enough in the tank to go big on the wall balls. Aim for unbroken sets early and quick breaks […]

AMRAP 10

35 Double Unders

100 Meter Farmer’s Carry

35 Sit Ups

MCx: 53/35

MAx: 10 attempts, 35/26

MVx: 50 singles, […]