WOD:

1) Clean Complex: 1-1-1-1-1

One Clean Complex will consist of 1 Squat Clean, 1 Hover Clean (come down approximately 1″ above the ground and then back up), 1 Front Squat, and 1 Jerk. Build to a max Clean Complex. Rest 2 minutes between sets.

2) 5-4-3-2-1 – AQAP:

Clean and Jerks 225/155

Rope Climbs 15ft

Very similar workout from the 2011 Games

Extra Work:

3) Handstand Push-ups: 10 minutes EMOTM

Pick a rep count you can sustain for the 10 minutes

4) Front Rack Hold: 5 x 30:30

Hold the bar in the Front Rack for 30 seconds, then Rest for 30 seconds, Repeat for a total of 5 rounds. Load should be near or above your 1RM Front Squat

5) Hip Extension: 3 x 15-30

Rest 90 seconds between sets. Pick a rep count you can sustain for 3 sets.

For results post weight of each set of Clean Complex and time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, etc.

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