112114
Clean Complex:
Superset Clean Complex w/ Box Jumps. 3 sets of each. no rest between the complex and the box jumps
@ 50% of your 1RM Clean: Deadlift, Jump Shrug, Hang Clean, Front Squat, and Repeat.
5 box jumps
OHS:
12 sets of 2 reps at 50% of your 1RM. Start a new set every minute on the minute. Reps should be done with SPEED!
WOD 1
For time:
50 Pistols (alternating)
50 GHD Sit Ups
50 burpees
WOD 2
15 Shuttle Sprints for time (the length of the gym down and back is 1) elite goal is under 90sec
rest 1:1 and repeat