Strength
1 Clean (full) + 1 Hang Sq Clean + 1 Front Squat – 5 sets
—Start @ 80% of clean & work up to a heavy complex. Should be around 90% by the end.
Conditioning
6 Rounds (interval style)
6 DB Clean n Jerk 70/45# DB (each arm)
12 T2B
15 Burpees
—Rest 1 minute between rounds
WOD Notes: TD = 1:15-1:45/round. Beginners should go lighter on the DB to make sure form is proficient/safe. DB Clean n Jerk should be touch n go (tap one head of DB on ground) for all 6 reps. You don’t have to squat them either. No dropping from OH! T2B should be unbroken as well, so scale the reps if 12 will take too long. Burpees should be all out!! Larger classes will stagger 1 minute behind. Record total time minus 5 minutes.
Mary hitting 185# clean complex!