Friends and Family WOD!
15 Pull-ups or Ring Rows
15 Synchronized Air or Goblet Squats
30 Box Step Ups
200m Run/1:00 Bike (Both partners run/bike at the same time) (Alternate between Run and Bike each round)
*All reps are partitioned between partners however you wish except for the air squats and run/bike
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.