Instruction/Clean+Jerk Complex
A. Clean and Jerk Complex Building
Segmented Clean Deadlift.Hang Clean.Jerk
1.2.1, rest 90sec x 6-8 sets
*Segmented DL = pause at 2in above ground, knee, and mid-thigh, then lower
3 sec to get in hang position for next movement.
B. Partner Wod – Teams of 2
Fight Gone Bad Style
1 partner works while other rests. Accumulate reps in designated amount of time.
2min AMRAP PC 75/55
2min AMRAP Air Squats
2min AMRAP ABMSU
2min AMRAP AD Cals
rest 1:00-2:00
x 2 rounds