WOD 11/3

Test Week

In 15:00
Clean Complex
1 Hang Clean (Power or Squat)
1 Full Squat Clean
1 Front Squat
1 Jerk (any variation, push press is allowed but not recommended)
*After warm-up with a partner start with an empty barbell, and build up to as heavy as weight as possible.


Complexes such as this one allow us to train the ability to do more technical power movements under fatigue. They also force the athlete to be more precise and proficient in various elements of a given movement while maximizing training time. The increase physical and mental demands of this complex will allow us to simulate a 95-100% effort clean and jerk without actually putting that load on the bar.

7:00 AMRAP
7 Burpees
7/arm  Alt. DB Snatch @ 35 / 20
*Total reps recorded


This amrap falls in the aerobic power zone (think 1 mile time trial)  for the majority of our athletes. As with a good deal of our tests this cycle managing the work and being precise and efficient with movements will be the key to a good score. With a “short” time domain and high turnover movement athletes must find a pace that is aggressive but also sustainable which is no easy task.  This is a great test to see what end  of the anaerobic / aerobic spectrum you fall in so pay attention to what your limiters are and refine for your approach during retest week!

“Right now, your competition is training” – Uknown