WOD:

#Big Clean Complex

6 Sets:

High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Press

High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Push Jerk

High Hang Squat Clean – Hang Squat Clean – Full Squat Clean – Split Jerk

High Hang = Pockets
Hang = Knees
Full = Ground

*You will complete all 12 Reps without setting the bar down

**Goal is to build in weight each set.  

Recipe for a great workout: one part strength, one part cardio, one part technique. Big Clean Complex, blurs the line between strength training, cardio, and proper mechanics. This holds true to Greg Glassman’s quote, “Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”

BeachFit will do:

6 sets of:

7 Kettle Bell Deadlifts + 7 Kettle Bell Swings + 7 Kettle Bell Goblet Squats + 7 KB Push Press + 14 Plank Taps (7 side)

*Goal is to try and go up in weight each round. Rest as needed

CASHOUT:

#arnold

1-3 rds

24 Alternating Hammer DB Curls (12 Each Arm)

10 Narrow Barbell Curls

15 Barbell Good Mornings

10 Wide Grip Curls 

200m Run