WOD and Weekly Preview: Tuesday, June 17, 2014

(A) Soft Tissue Work (3 min)

(B) GymNASTY Warm Up (7 min)

(C) Barbell Drills: Front Squats, Cleans

(D) Clean Complex I

7-10 Sets of

  • 1 High Hang Clean + 2 Front Squats
  • Increase weight every set unless you need to work on technique

(E) Clean Complex II

5-10 Sets of 1

  • (Squat Clean) + 1 Pause Front Squat
  • Increase weight every set unless you need to work on technique

(F) 3 Rounds for Time

  • 200m Run
  • 20 Russian KB Swings 1.5/1.0
  • 20 Burpees
  • 20 Suitcase Step Ups (10 Right Leg/Left Arm, 10 Left Leg/Right Arm) 1.5/1.0
  • 20s Wall Facing Handstand Hold

Quarter 2, 3-3 Preview.