Friday WOD 4-11-16
November 3rd, 2016
Friday WOD 4-11-16
3. Barbell Conditioning
“Big Clean Complex”
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
+ Optional Extra’s in Open Gym.
1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2
2. Front Squat
(75%/4)5
Thank You: https://www.builtbybergeron.com/comptrain-programming/110216
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