Wednesday
3/19
A. Take 12 minutes to build to a 1RM
hang squat clean for the day
B. For time
1 Hang squat clean
10 Double unders or 20 single unders
3 hang squat cleans
30 Du/45 Su
5 hang squat cleans
50 DU/70 Su
7 hang squat cleans
70 DU/100 Su
9 Hang squat cleans
90 DU/120 Su
11 Hang squat cleans
110 DU/150 Su
*load barbell @ 70% of A
Essentials
A. Take 12-15 minutes to compete 3-4 sets of the following:
A1. Barbell Bench press x8-10
A2. Hollow rock 10 seconds + 10 second hollow rock
A3. Single arm DB rows HEAVY 6-8/arm
+
B. 5 Rounds for time:
8 pogo burpees
10 shoulder to overhead
12 front squats