Great job with the snatches yesterday! We had quite a few PRs! Heads up on our Halloween schedule: Morning classes and the 12:30 class are still ON but for the evening we are only having class at 4 and 5 on Wednesday! 6 and 7 are cancelled. Wear your costume and be ready to rock it out! Today…
The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Do you have your costume for our Halloween WOD TOMORROW?! Costume isn’t required, but you will pay the price if you do not wear a costume! 🙂
Also, be sure to pick up your letter at the gym concerning WOD for a Cause. They are in a box on top of the product display case!