Friday- January 12th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*2-4 Front Rack Mobility exercises

A. "Big Clean Complex"

6 Rounds 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

Rest 2-3 minutes between rounds

*Goal is to build weight each set. Score is heaviest weight

*Take your time and do every movement as best you can!

*Take a video of at least one set for future reference

B. Optional Skill Work

2 sets:

2 minutes Max double-unders

2 minutes rest

C. Mobility

Stretch and Roll Lats, Traps, Wrists, etc.

60+ each stretch

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