Friday 12.8.17

Strength/Skill: Clean Complex

• 1 Complex = 1 Full Clean (from the ground) + 1 Low-hang (below knee) Clean + 1 Hip-hang Clean
  • All without dropping the barbell
    • 6 x 1 Complex, every 90 seconds

WOD: Ladders

1. 7 min Ascending Ladder
   • 3 – 6 – 9 – 12 – etc… of:
     • Cleans @ 50% of your 1RM
     • HRPUs
     • Wall Balls (30/20)
       • record score/rest for 4 minutes
2. 9 min Descending Ladder
   • In 9 minutes perform the same workout in reverse from where you left off.