We hope everyone had a great Holiday! Now lets get to work!
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Happy Birthday Klae!

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The Holiday schedule for the rest of the week will be as follows: Wednesday the 26th we will run an 8:00 and 10:00am WOD. The rest of the week will be the regular schedule. Thanks for understanding and happy holidays!
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WOD

Strength:
Squat Clean Complex
Build to a Heavy 3-Position Squat Clean:
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Conditioning:
“Clean Sheet”
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Squat Cleans (135/95)

The clean is the focus of this two part workout. The three positions used in the first part are the high hang (pockets), hang (inch above the knee), and floor positions. Athletes will build to a heavy complex, holding onto the bar until all three reps are completed.

In part 2, we’ll hit three different variations of the clean in each of the three AMRAPs. As the weight and complexity increases, the reps will decrease. Athletes should be able to complete 30+ reps at the power clean weight, 20+ reps at the hang squat clean weight, and 15+ reps at the squat clean weight unbroken when fresh.

THE WHY
Weight selection is so important today due to the short window of time we have to move. With such limited time, we have to keep the intensity high to get the intended stimulus. Going too heavy actually makes it easier, as athletes spend more time resting than moving. Whenever we have built in rest in workouts, we want to reserve our rest for that time and not have it cut into our work time. If athletes are on the fence, let’s err on the lighter side of things so we are certain we’ll move for the entire three minutes each round.

“What I am looking for is a blessing not in disguise.”

~Jerome K. Jerome