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Friday July 21 2017

WOD:

Part 1:

In 20 minutes, build to a Heavy Complex of:

Deadlift + Power Clean + Squat Clean + Front Squat + Front Squat

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 complex)

Part 2:

Every Minute on the minute x 8 Minutes:

Odd Minutes: Shoulder Press x 10 reps

Even Minutes: Weighted Plank with a plate on your back

FORMAT:

*Build off of the complex from last week.

*You should begin your first set of the complex at approximately 70% of your 1 rep max Squat Clean. 

*Regardless, build to something challenging.

 

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