Skill:
Burgener Warm up for Clean + Complex Review
Strength:
EMOM x9 - Hang Clean Complex
2x Hang Clean Pull @top of knee + 1 Hang Power Clean @top of knee
**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging complex weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.
WOD:
5 min AMRAP:
800m Run / 1000/800m Row / 2/1.6 Km Bike
AMRAP Hang Power Cleans @55-65% / 6-8 UB Reps (155/105)
**REST 2 min b/t efforts**
4 min AMRAP:
400m Run / 500/400m Row / 1/.8 Km Bike
AMRAP Hang Power Cleans
**REST 2 min b/t efforts**
3 min AMRAP:
200m Run / 250/200m Run / .5/.4 Km Bike
AMRAP Hang Power Cleans
@Home / Scaled option:
5 min AMRAP:
800m Run / 1000/800m Row / 2/1.6 Km Bike (3 min effort)
AMRAP 1-Arm DB/KB Hang Power Cleans (50-53/30-35)
(CHANGE HANDS w/ KB/DB EVERY 5 REPS)
**REST 2 min b/t efforts**
4 min AMRAP:
400m Run / 500/400m Row / 1/.8 Km Bike (2 min effort)
AMRAP 1-Arm DB/KB Hang Power Cleans
**REST 2 min b/t efforts**
3 min AMRAP:
200m Run / 250/200m Run / .5/.4 Km Bike (1 min effort)
AMRAP 1-Arm DB/KB Hang Power Cleans
NOTES: Score Total Hang Power Clean Reps. Athletes are not required to alternate the sprint efforts and may choose the option that suits them best each round.