161229 ~ Clean Complex

Strength:

EMOM x 12 min:

Complete the following complex: 

Power Clean – Push Jerk – Front Squat – Hang Squat Clean – Split Jerk

Start at 50% of C&J and increase weight every round.

 When you have reached a heavy, strip down to 85-90% of what you hit, and continue until the time runs out.

Conditioning:

4 rounds for time of:

12 DB Snatches - Left Arm (70/50#)

12 DB Snatches - Right Arm (70/50#)

24 Box Jump Overs (24/30”)

 250-m row

Cash Out:

12 min Goat Practice

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