WOD: Friday January 6th

STRENGTH: Barbell Complex

You have 6 minutes to build to your heaviest complex of:

  • 1 squat clean 
  • 1 lunge per leg (stationary) 
  • 1 jerk 
REST 3 minutes 

You have 6 minutes to build to your heaviest complex of: 
  • 2 hang power snatch 
  • 1 OHS 
CONDITIONING: complete the following AMRAP: 

0:00-3:00
  • 15 pull-ups 
  • 30 double-unders
  • 15 squat cleans 135/85
3:00-6:00
  • 15 pull-ups 
  • 30 double unders 
  • 12 squat cleans 155/105
6:00-9:00 
  • 15 pull-ups 
  • 30 double unders 
  • 9 squat cleans 185/125
9:00-12:00
  • 15 pull-upset 
  • 30 double-unders 
  • 6 squat cleans 215/145
12:00-15:00 
  • 15 pull-ups 
  • 30 double-unders 
  • 3 squat cleans 245/165
You must successfully complete each 3 minute block before moving on to the next 3 minute block. Your score = total number of reps completed. If you run out of time within your 3 minutes that is where you finish. 

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