Day 21: Tuesday, October 6
Mackenzie and Mark working on form
- 10 Dead Bugs with KB
- 10 Hollow Rocks
- 20 Hang Power Cleans with PVC or bar
- 1 set of 8 reps of Cleans @40%
- 1 set of 6 reps @ 60%
- 1 set of 3 reps @ 80%
- 1 set of 3 reps @ 85%
- 1 set of 3 + reps @ 90%
Met-Con WOD: “The Big Clean Complex”
- weight can be determined in consultation with Coach
- 6 sets of the following Complex :
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
One set consists of all 12 reps. Try not to put the bar down at all, but if necessary do after the overhead portion
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
- Prowler Push in the parking lot
- Farmer’s Carries