November 6, 2020

SWOD (The complex doesn’t need to be completed touch and go, rather for quality)
Build to a Heavy Complex:
1 Hang Clean Pull
1 Hang Power Clean
1 Clean Pull
1 Power Clean

For Time:
50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar (Begins with Toes 2 Bar)

Picking your weight: If you can cycle the barbell for multiple reps throughout the whole workout, its too light.

Spartan WOD
30 Minute AMRAP Calories
Start on Ski Erg
Then Rower
Then Bike
Start with and Every 2 minutes on the 2 minutes complete the following before moving onto the next implement:
10 Walking Lunges
8 Box Jump Overs
6 Burpees
4 Strict Pull-ups

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