Complex Clean

Feb 24th, 2021

Category: Uncategorized

Complex Clean

Jill

Warm-up
30/25 Calorie-Bike

Then

2 Rounds
:40 Work/:15 Rest
-Banded Wall Sit
Mini Band Wall Crawl 

:40 Rest and Switch

2 Rounds
:40 Work/:15 Rest
-Front Squat with Band and BB
Floor Angels 

Mobility
Lat Rolling
Chest Rolling

Strength
E2MOM12
1 Power Clean
1 Hang Squat Clean
1 Jerk

WOD
15|12 Cal Bike*
30 Pull-ups
20 Power Cleans 115|75

15|12 Cal Bike
40 Push-ups
20 Hang Squat Cleans

15|12 Cal Bike
50 Air Squats
20 Push Jerks

*Schwinn|C2 Cals = 22|18

Level 2 – 95|65
Level 1- 75|55
ADV-  20|15 Cals, 135|95

Extra Work 
10-8-6-4-2
Bar Muups
Strict HSPUs

ADV – 3 inch deficit
Scale with C2B or Strict Pull Ups or cut #’s to 5-4-3-2-1