Clean Complex
7 Sets:

Clean Pull + Hang Clean High Pull + Hang Power Clean

Set 1: 50% of 1RM Power Clean 

Set 2: 55% of 1RM Power Clean 

Sets 3-7: 60% of 1RM Power Clean


Teams of 4: 

“Log PT V2”
5 Rounds (Per Person)

10/8 Cal Assault Bike
20’ Sprint

40’ “Wall” Hop

20’ Sprint

40’ “Wall’ Hop

20’ Sprint


Immediately into

4 Rounds
12 Pull Ups (Per Person)
12 “Synchro” Worm Thruster (All 4 Teammates)
Immediately into

3 Rounds

21 Synchro Deadlift (F/F) 275#

21 Synchro Burpees Over Bar* (M/M)

15 Synchro Deadlift (M/F) 325#

21 Synchro Burpees Over Bar (M/F)

9 Synchro Deadlift (M/M) 375#

21 Synchro Burpees Over Bar (F/F)

*Subtract 9 Burpees each round

Alpha

RUN PACING

20 Minute "Out & Back" Run

STIMULUS

  • Working on our run pacing skills with this "out and back" run

  • Grab your watch and run for 10 minutes out in one direction at a steady speed

  • Turn back at the 10 minute mark

  • The aim is to pace it our so that you finish where you started at the 20 minute mark

  • If you are completing this on an Air Runner, try to match the distance travled in the second 10 minute window

  • Put notes on pacing/distance in text box for score