May 15/17

Strength: Core

10 min EMOM

Odd: 10 T2B

Even: 10 hip extension with 1 sec pause at the top – focus on squeezing the glutes (sub: 30 sec superman hold)

WOD:

1 Big Clean Complex” every 6:00 for 5 Rounds: High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

** All 12 repetitions complete 1 set. To be completed as “Rx”, the squat cleans (to the floor) are “touch and go”, and the overheads are brought back down to the shoulders as opposed to being dropped. It is absolutely OK to drop from overhead however if it is an unsafe environment for you to bring the load back down from overhead… if that is the case, drop from the top and strive to get our hands immediately back on the bar. **