STRENGTH/SKILL

Clean Complex

3 Power + 3 Front Squat + 3 Split Jerk

- one set every 2:30 for 12:30

(5 sets)
50, 60, 70%/3 sets

WOD

Alt EMOM 15
- Heavy!
- start at your worst station & rotate through.

1. 2DB Push Press x6-8 reps w/1 second pause overhead
Heavy, build weight

F: 2DB x8-10 reps w/1 sec hold overhead

P/S: 2DB x 6-8 reps Push Press w/1 sec hold

2. 3 sec Pause Front Squat x4-5 reps
- 3 second pause in bottom each rep
- heavy, build to tough set

F: DB or 2KB Front Squat 33x1 tempo

P/S: 3 sec pause in bottom x4-5
- heavy, build weight