Thursday WOD

 Warm-up

Run 400m
Barbell Complex Warmup:
5 deadlifts
5 clean pulls
5 high hang power cleans
5 hang power cleans
5 front squats
5 sotts press

Weightlifting

Big Clean Complex (5x1)

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

Each rep = 12 movements
Increase each round if possible

Metcon

Metcon (AMRAP - Reps)

EMOM 12
1-100m run
2-10 burpee box jumps (24/20)
3-10 T2B
4-Restrun counts as 1 rep

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