-Warm Up-
1 round
10 groiners
10 bootstraps
10/10 thoracic rotations
Into…
AmRaP 6
10 shoulder openers
10 box step ups
10 barbell good mornings
10 up/downs
Then grab barbells
Led by coach
2 sets (1 PVC/1 BARBELL)
5 up/downs
5 up/down + high pull
5 hang muscle cleans
5 clean drops (footwork)
5 hang power clean
-Strength/Skill-
(11 minutes)
Every 1:15 x 9 sets
Power Clean
+
Hang Power Clean
+
Front Squat
-WOD-
For Time : 20 minute cap
18-12-6
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
-Rest 2:00-
6-12-18
Up-Down + Box Jump Over (24/20)
Hang Power Clean (135/95)
