01.18.2018 WOD

A. Mobility & Warm-up

B. Oly/Barbell Work

Clean Complex – 10 min EMOM:

Full Squat Clean, Hang Squat Clean, Hang Power Clean, Power Clean, Push Jerk

Work to a weight that challenges you but allows you to correct mistakes.

(If you struggle with the squat clean use this time to improve technique and increase the transition speed between the clean and catching in the front squat)

C. WOD

5 rounds for time:

9 Push press (95/65)
14 push up
9 KB swings (53/35)
14 Box jump overs