18.11.18

WOD
Clean Complex (Every 2:30 for 5 rounds)
2 Hang Power Clean + 1 Push Press
2 Hang Power Clean + 1 Push Jerk
2 Hang Power Clean + 1 Split Jerk

#1 @55%
#2 @60%
#3 @65%
#4-5 @70-80%

Jerk Complex (8 min to build to heavy 6 Push Jerks + 4 Split)
*The goal is to bring your numbers somewhere around 70%
Stamina Squat (Weight)
EMOM 12 min
Odd – 1 Front Squat
Even – 3 Back Squat

@76% of 1RM Front Squat

COACH’S NOTES
*** CLASS SETUP ***
# WOD BRIEF + GROUP WARMUP (0:00 – 25:00)
# CLEAN COMPLEX (25:00 – 38:00)
# JERK COMPLEX (38:00 – 46:00)
# STAMINA SQUAT (46:00 – 60:00)

In all sets, we are looking to hold onto the bar for the duration. This is written however with the primary means being safety – if the loading is too heavy to bring down from overhead, drop after each overhead and immediately pick up the barbell for the next repetition.

WOD WARM UP
### Trap Lacross Ball Mobilization – :45 each side
### Foam Rolling Upper Back – 1:00
## Barebell Assisted Thoracic Opener – 1:00

### Wrist Stretch – :30 sec each position
### Ankle Flexibility – 1:00 each foot

2 Rounds:
6 Good Morning
5 Shoulder Presses
4 Walkouts
3 Slow Wall Squats
2 Active Samson – each side
1 Strict Pull Up

2 Rounds:
3 Hang Muscle Clean
3 Push Press
3 Hang Power Clean
3 Push Jerk
3 Hang Power Clean
3 Split Jerk
*Build to workout weight

CategoryWOD