Wednesday
4/9
A. Hang squat clean x 9 min EMOM
3 reps x3 min @ 75%
2 reps x3 min @ 80%
1 rep x3 min @ 85%-90%
B. 5 rounds for time
10 hang power cleans @ 115#/75#
10 front squats @ 115#/75#
10 toes to bar
*12 minute time cap
Essentials
A. Take 12 minutes to complete 3 sets of the following:
A1. rear foot elevated split squat x6-8/leg
A2. Turkish sit-ups progression x3/side or 8-10 standard Turkish sit-ups
A3. Banded hamstring curls x20-25
B. 5 min AMRAP
30 jump rope
8 Russian kettlebell swings *heavy
5 burpees
Rest 2 min x2