WOD

012123

By January 20, 2023 No Comments
Saturday, January 21

WOD

Warm-Up:
5 Up/Down Dog
10 Lat Pull
5 Perfect Stretch / Side
8 Ring Row
5 Deep Squat Complex
6 Kip Swing
5 Prone I-Y-T
4 Pull-Up
5 DB OH Lunge / Side
2 C2B Pull-Up
30 Singleunders
1 “Big Clean Complex” Empty Bar
15 Doubleunders

WOD:
A) Every 3:00 x 3 Sets
High Hang Power Clean
Hang Power Clean
Power Clean
Push Press
High Hang Power Clean
Hang Power Clean
Power Clean
Push Jerk
High Hang Power Clean
Hang Power Clean
Power Clean
Split Jerk

This is modified from the Comp Train “Big Clean Complex” WOD. One set consists of all 12 movements without dropping the bar. Build each set.

5 Min Rest

B) For Time:
50 DB Snatch (50/35)
20 DB Overhead Lunge (50/35)
50 Pull-up
100 Doubleunders
30 DB Snatch
20 DB Overhead Lunge
30 C2B Pull-Up
100 Doubleunders
10 DB Snatch
20 DB Overhead Lunge
10 BMU
100 Doubleunders
*20 Min Cap*

Mobility:
1:00 Puppy on Wall
1:00 Lying Knee Twist

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