Warm-up
200m Run
6 Samson Complex
6 Goblet Stretch
Shoulder Circuit
Clean practice with empty bar
WOD
Operation Red Wing
4 RFT:
3 Big Clean Complex
800m Run
8 Burpees
800m Run
8 Thrusters
800m Run
Each Big Clean Complex consists of:
High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk
*Without dropping the bar
Completed the workout with 95#. Took me 1:14:22. What a doozy! For each Big Clean Complex, I rested :30 between sets. Last set smoked me on each round! Looking forward to doing this with 115# next year.
