Friday December 29th

Warm up
2 rounds
1 Minute Machine
10 spider man lunges
1 barbells complex *see below
5 burpees over your bar focusing on efficiency and technique
(*barbell complex is 3 tall muscle cleans, 3 front squats, 3 power position squat cleans)

Every 2:00 minutes, 5 Sets
3 Position Clean
High Hang + Hang + Floor
*Can drop the bar after the hang

Wod (we will have a nice version of this workout with a sandbag as well)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Load: 50/35lb

Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a