Day 133

A.) Squats

3×3 Pause Front Squats, hold the bottom position for 10 seconds

B.) “The Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

C.) Five sets of:

DB Bench Press x 5

- rest 30s

DB One Arm Row x 10

- rest 60s

Off Season: Day 3

TechniqueWOD - The Clean: First-Pull
Chris Spealler - Efficiency Tips: The Muscle-Up

A.) Jerk

1RM Jerk  - from a rack or boxes.

B.) Front Squat

4 x 6 across @ 70-75%

C.) Big Clean Complex: 6 climbing sets of:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

Each set of the "Big Clean Complex" consists of 12 unbroken reps.  Repeat this sequence six times, resting as needed between sets and climb up in weight every set.  

D.) Gymnastics Skills

1.) 3 x 20 Unbroken C2B* - rest as needed between sets.
2.) 30 Burpee Muscle ups for time**  - rings set at six inches above max reach.

*If you do not have 20 unbroken c2b pull-ups, do 3 sets of MAX reps with as much rest as needed to hit a consistent number. 

* If you do not have muscle-ups, use this time to work on muscle-up transitions, ring dips, ring pull-ups etc.