WOD Blog
 | Wed, Dec 20 2023 |  |
| Strength Accessory Wed Dec 20 2023 | Clean Complex Wed Dec 20 2023 | Bandwagon | Cashout Wed Dec 20 2023 |
Clean Complex Wed Dec 20 2023
(Weight)
Take 5 Sets to Build to a Heavy Complex:
1 Squat Clean
1 Hang Squat Clean from below the knee
1 Hang Squat Clean from above the knee
1 Jerk
• Rest As Needed•
If you don't take all 5 sets to build to your heavy, complete the remaining sets at 90% of your heavy.
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Bandwagon
(Time)
For Time:
15-12-9 Clean & Jerks 125/95 105/75
30-24-18 Alternating Single Leg Squats (Sub: Single DB Box Step Ups 55/35 35/20
Time Cap: 10 Minutes
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Cashout Wed Dec 20 2023
(No Results Tracked)
Anaerobic bike or row intervals
5 sets:
20 seconds all out
2:00 slow recovery
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