Skill: Barbell Comolex

6 min EMOM w empty bar

 

Odd: 3 hang power cleans, 3 hang cleans, 3 thrusters

Even: 5 push jerks, 4 front squats, 3 strict press

 

Strength WOD A: 22 mins

Clean Complex Heavy Day

1 hang clean (beginners can do hang power clean)

1 jerk

2-1-1-1-1-1-1

 

Find Heavy Single for complex

- misses count as reps

- must increase after each made lift

 

WOD B: Finisher for time:

40 DUs

400m run

400m row

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