3xTBT
3 full tabata’s (20 seconds work, 10 seconds rest x 8 rounds) back to back of the following:
1) Double unders
2) Muscle-up, bar muscle-up, or ring rows
3) Jumping lunges
After one tabata, go directly into the next.
Big Clean Complex
5 sets to find the heaviest complex possible. Compare to results on 11/9/16
Without dropping the bar complete:
High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk