Friday Workout: Clean Complex, Up and Down, Paintball!

Event Reminder: Paintball on Sunday!  RSVP HERE – anyone is welcome to join!

STRENGTH

5 Sets, Every 2 Minutes: Power Clean + Hang Squat Clean + Front Squat + Jerk

Start light/moderate (~60% of C&J) and build as you are able. Can drop after power clean, but try to keep it to an unbroken set each time.

WOD

Level 1

For Time:

• Dumbbell Hang Clean x 15
• Burpee x 20
• Box Step Up x 40
• Burpee x 20
• Dumbbell Hang Clean x 15

Level 2

For Time:

• Hang Squat Clean (95/65) x 20
• Bar Facing Burpee* x 25
• Box Jump Step Down (24/20) x 50
• Bar Facing Burpee x 25
• Hang Squat Clean (95/65) x 20

15 Minute Time Cap

*Do lateral burpees if space is an issue

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!