S/S/S:

Clean High Pull + Power Clean + Hang Squat Clean

 3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set

 

Sets start every 2 min

%s Based of 22May 1RM

Video courtesy of Catalyst Athletics.  Again, our Clean Complex will consist of a Clean High Pull (elbows high), returning the bar to the ground, and performing a Power Clean, then taking the bar to the hang position, and performing a Hang Squat Clean.  Hold onto the bar throughout the complex.  Make sure you end with a Jerk at the end of each set (not end of each rep).  Watch from the 0:00-0:24 mark for the complex.

WOD:

Tabata Sandbag:

8 rounds of 20 seconds of max Sandbag Front Squats | 10 seconds off

Rest 1 minute

8 rounds of 20 seconds of max Sandbag Push Press | 10 seconds off

Rest 1 minute

8 rounds of 20 seconds of max Sandbag Walking Lunges | 10 seconds off

 

Score=total reps (1 lunge step=1 rep)

 

Sandbag weight (40/25)

Another fun sandbag WOD! Today we’ll go Tabata on these movements (8 sets of 20 second work, 10 second rest per movement), and we give you a minute rest between movements (yay!).

Video courtesy of Mountain Tactical Institute.  Demo on the Sandbag Front Squat

Video courtesy of Power Ted.  Demo of the Sandbag Push Press

Video courtesy of Fit 4 The Hunt.  Demo of the Sandbag Walking Lunge

 

Again, you score is total reps through the whole WOD

 

Scaling Options:

Sandbag weight -> 20/10# med ball

 

Cool Down:

Oly Wall Squat w/band – 4 Min

Video courtesy of Albany CrossFIt

 

Thread the needle – 2 min per side