2024-01-21 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
10 90-90's
3 pullup w slow negative
5 GobletSquat 26#
}

MAIN

A. 12 min emom
{
min 1: 4 strict C2B pullup
min 2: Clean complex:
{
High Clean
PowerClean 
SquatClean 
} 135#, 115#, 115#, 115#
min 3: rest
}

B. 10 min AMRAP
{
4 C2B Pullup
5 HangPowerClean 135#
6 Burpee bar jump
}
5 rounds + 4 pullups + 1 powerclean
}