WOD – 11-7-16

IMG_0552

WARM-UP
2 Rounds
:30 singles
7-10 ring rows (:3 pause at chest)
:30 doubles
7-10 tempo front squats (33×1)
7-10 strict press + push press

STRENGTH
Build to a 1rm “Big Clean Complex”
A.knee/B.knee/Ground/Push Press
A.knee/B.knee/Ground/Push Jerk
A.knee/B.knee/Ground/Split Jerk
* must be UB

WOD
AMRAP 12 min
1 rd of helen
2 cleans at big clean complex max