Warm Up
3 Rounds - Barbell Complex (light weight... less than 100lbs)
1 Complex = 6 reps each:
- Deadlift
- Bent Row
- Hang Power Clean
- Front Squat
- Push Press
- Back Squat
- Pushups
3 - 3 - 3 - 3
The Power Clean + Front Squat (or squat clean w/ coach approval)
Spiderman Stretch
** GogO heavy - but stay technical. The bar starts on the ground every rep**
*** REST 3 MINUTES ***
WOD
2 Minutes
1 Power Clean + Front Squat every 20 seconds
3 Minutes
2 Power Clean + Front Squat every 30 seconds
4 Minutes
3 Power Clean + Front Squat every 60 seconds
**for the WOD - use 20lbs less than what you used for your strength sets. This WOD focuses on the hybrid strength-endurance every athlete requires.**
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