Skill:
2x1 - Modified Burgener Warm up w/ Squat Clean focus
Complex Review w/ Bar:
Squat Clean + Hang Squat Clean
OR
PC+FS+Hang SC
Strength:
12 minutes to building up to a heavy complex of:
Option 1: 1x Squat Clean + 1x Hang Squat Clean
Option 2: 1x Power Clean + 1x Front Squat + Hang Squat Clean
*Hands will remain on the bar for the entire complex regardless of which option the athlete chooses.
WOD:
"In honor of Spc. Blake Whipple, US Army, and SSG Jordan Emrick, US Marine Corps, both killed on November 5, 2010 while supporting combat operations in Afghanistan.” Jordan is the brother of CFLP athlete, Brittany Aussieker.
"Whip"
21 min AMRAP:
11 Push ups
5 Squat Cleans
10 Box Jumps
Scaled "Whip"
5RFT:
11 Push ups
5 Power Clean + Front Squat
10 Box Jumps
#Powerclean #Squatclean #hangsquatclean #pushups #boxjumps #frontsquat