Wednesday Workout: Clean Complex, AMRAP 6×2

STRENGTH

Every 2 Minutes for 5 Rounds, perform 2 sets of the following: Squat Clean + Front Squat + Jerk

*Scale to Hang Power Clean + 2 Front Squats + Push Press

WOD

Level 1

AMRAP 6:

• Dumbbell Hang Squat Clean x 9
• Box Jump Step Down (18/12) x 7
• Ring Row x 5

Rest 3 Minutes

AMRAP 6:

• Russian Kettlebell Swing (40/25) x 15
• Burpee x 15

Level 2

AMRAP 6:

• Squat Clean (95/65) x 9
• Box Jump Step Down (24/20) x 7
• Chest to Bar Pull-up x 5

Rest 3 Minutes

AMRAP 6:

• Kettlebell Swing (53/35) x 15
• Burpee x 15

Please Note Our Holiday Schedule Changes

• Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
• Thur 12/24: OPEN GYM from 12-2pm (not a coached session, but you can come in to work on whatever you want)
• Fri 12/25: Closed
• Sat 12/26: 10AM Make-up and Intro Canceled (All other classes on)
• Sun 12/27:  All Classes on (including Comp Class)
• Mon 12/28: Regular Schedule
• Tues 12/29: Regular Schedule
• Wed 12/30: Regular Schedule
• Thur 12/31: CF Classes at Noon and 445PM only, Strength Moved to 5PM
• Fri 1/1: New Year’s Day Workout at 4PM Only
• Sat 1/2: Back to Regular Schedule

Be sure to check our online Scheduler for up-to-date schedule information. Thanks!