Wednesday Workout: Clean Complex, AMRAP 6×2

img_20151222_130218374.jpg

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!

5 Comments on “Wednesday Workout: Clean Complex, AMRAP 6×2

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s