Wednesday Workout: Clean Complex, AMRAP 6×2

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

  1. Strength: 55-95#, going up by 10
    Wod1: 2+16@55#
    Wod2: 3+2

  2. 85,95,105,115,125#
    3+8rx
    3+19rx

  3. 155 3+8 3

    Sent from my iPhone

    >

  4. 185
    4+11, 4+2

  5. No strength
    AMRAP 1: 2 + 18 Rx
    AMRAP 2: 3 + 27 Rx

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