WARM UP:
400 M. Run
2 Rounds
10 Lunges w/ Pass Through
10 Good Mornings
10 Clean Extensions
10 Clean Pulls
10 Front Squats
Then:
Mobility
SKILL / LIFT:
EMOM 12
EVEN: 1 Power Clean + 1 Hang Squat Clean
*Work to a heavy complex
ODD: ADV & INT= 3 Wall Facing HSPU / BEG = 1 Wall Walk into a 20 Sec. Elevated Hollow Hold
WOD:
“BYE, BYE, BYE”
For Time: (20 Min. Cap)
800 M. Run
30 Hang Squat Cleans (135/95) (115/75) (95/65) (75/55)
20 HSPU
10 Power Snatch
20 HSPU
30 Hang Squat Cleans
400 M. Run
*Sub. box piked hspu accordingly.
Recent Posts
