Happy Halloween!!! Have a safe night. Remember that tomorrows Community WOD is at 10am and we will be doing a tribute workout for the Marysville shooting. I'll be posting some links for donations soon.
3×3 Pause Front Squats, hold the bottom position for 10 seconds
“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.