WOD 31.12.2019
Part A
Banded Scarcrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Banded Lat Stretch x 30-60 seconds per arm
Followed by…
Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Muscle Clean from Mid-Shin x 3
Front Squat x 3
Tall Cleans x 3
Rest as needed
Then…
Part B
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean
Build over the course of the 8 sets, starting around 60% of your 1-RM clean.
Part C
Complete as many rounds and reps as possible in 12 minutes of:
12 Ground to Overhead (55/30kg)
12 Front Squats (55/30kg)
12 Box Jump-Overs (24″/20″)