FRIDAY 9.18.20

“Hope for the best, plan for the worst.” – Jack Reacher

WARMUP

Bike or Row 5xs:
–:50sec Easy
–:10sec Hard

–5 spiderman + rotation
–20 Banded Good Morning
–15 Band Pull Aparts
–10 Hang Muscle Clean
–5 Strict Press

General Barbell Warmup

WOD

Big Clean Complex
5 Rounds of the following complex (All cleans are squat cleans)
–High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk
*Hold onto the bar the entire time. Rest as needed between each round. No re-gripping the bar.
*Find your heaviest loading for the day

Optional post WOD:
500m row
20 Russian twists
400m row
15 Russian twists
300m row
10 Russian twists
200m row
5 Russian twists
100m row
20 mtn climbers