STRONG Monday 9/22
WU 500m run
Shoulders prep 2 rounds of: Down Dog to plank 5 push ups, HBR, V-ups, BE
Wall Stretches-wall sit arms OH 10 reaches
Strength– Front Squats
Start with empty bar, then ramp up each set
3×3 Pause Front Squats, hold the bottom position for 3 slow seconds
Skill…empty bar Big Clean Complex practice as class
WOD “The Big Clean Complex” not for time….
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.