top of page
  • Writer's pictureJohn Fadel

Saturday WOD

Clean Complex

On the 2:30 x 5 Unbroken Sets:

1 High Hang Squat Clean

2 Hang Squat Cleans

3 Squat Cleans

- All sets should be completed unbroken.

- Start at roughly 60% of your 1RM squat clean and aim to build from there or use the same weight across.

- Score: Enter the loading of heaviest complex.

"Mr. Shelby"

5 Rounds For Time

400 Meter Run

20 Pull ups

15 Thrusters 95/65 +115 / 85 lb

Time Cap: 30 Minutes

42 views0 comments

Recent Posts

See All

Friday PVF: Circuit 5am & option 9:15am

Workout Back Squat Build to Heavy Single Every 2min x 6 sets Circuit: 40:20 2 people per station 2 sets 2 laps 2 Slam balls to sprint 50ft Incline DB bench press 50/25 Bulgarian split squats DB Arnol


Hang Power cleans Build to Heavy Set of 5 every 2min x 5 sets EMOM-every minute on the minute You have one minute to complete each rep or cal count. The top of each minute starts your next movement. 2


bottom of page