7/6/20

Warm-up

  • 10 squat therapy
  • 10 med ball cleans
  • 10 box jump
  • 250m row
  • burgener warm-up

Strength

  • 14 min to build to a heavy clean complex (power, hang squat, squat)

WOD

  • 3 min AMRAP x 3
    • Performance
      • 3 min AMRAP of:
        • 10/7 cal row
        • 9 power cleans (95/65)
        • rest 3 min
      • 3 min AMRAP of:
        • 10/7 cal row
        • 7 hang squat cleans (115/85)
        • rest 3 min
      • 3 min AMRAP of:
        • 10/7 cal row
        • 5 squat cleans (135/95)
    • Fitness
      • 3 min AMRAP of:
        • 7/5 cal row
        • 9 power cleans (75/55)
        • rest 3 min
      • 3 min AMRAP of:
        • 7/5 cal row
        • 7 hang squat cleans (95/65)
        • rest 3 min
      • 3 min AMRAP of:
        • 7/5 cal row
        • 5 squat cleans (115/85)