"Big Clean Team Clean"

EQUIP: Bar + Initial Load + Reload Plates, DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Under-Over Set-Up

WARM-UP:

*Active Stretch

*400m Run/ Row

*1-2-3-4-5 Inchworm-Push Up Ladder

*5 Pull-Up

*5 Hang Clean Pull, 5 Clean Pull, 5 Squat Clean from Toes (initial bar load for WOD1)

*5 OHS w/ 10 sec. Hold in Hole

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WOD 1:

“Big Clean Complex”

6 Rounds -

*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

**After Every Completion of the Complex (all 12 Reps): Increase Load by 5# Minimum

“Team Clean:” 

-begin each round together as a team

-bar may not touch the floor during the entire 12 rep set

-penalty for each drop of the bar = 5 Burpee

-a running tally will be kept of the group’s total Burpees earned; all Burpees to be completed at the end of the WOD as a group (25 Burpees earned means that each person in class must complete 25 Burpees at the end of the WOD)

-1 minute rest b/w rounds (once last person finishes the round)

SCORE = a) Sum of Total Loads AND b) Total Burpees YOU Earned for the Team

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WOD 2:

AMRAP IRT (In Remaining Class Time):

5 x Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

10 x Sots Press (c: 65/45, p: 55/35, f: 45/15)(sub: 10 x OHS w/ 10 sec. hold in the hole)

20 x Under-Over (24”)(10 ea. side) http://vimeo.com/12781102

30 x SDHP (c: 95/65, p: 75/55, f: 65/35)

40 x Double-Under

** Every 4 Minutes: 200m Run