7/3/13

Summer of Strong:  4×1 of Clean Complex….

  • 1  Deadlift
  • 1 Hang squat Clean
  • 2 Front Squats
  • 1 Jerk

Here’s the catch, you cannot let go of the bar. If you do, it’s a failed lift.  After you have warmed up, go for 4 sets of the entire complex, increasing you weight each time.  Try to make your 3rd set the same weight you used yesterday for your push jerks, and your 4th set heavier than that.

WOD: With a 20 minute clock, do as many reps as possible of

  • an ascending ladder of bench press (115/75) Each round, add 1 rep
  • 25 air squats.

Your score is the total number of bench press reps.

Leave a comment

Filed under Uncategorized

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s