Wednesday 09/13/23

Workout

Warm Up

3 sets :30 each :10 rest 
-alt hamstring scoops 
-empty bar front squats 
-empty bar hang power cleans 
-alt 90/90 stretch  

Strength 

EMOM 10  
2 front squats with a :03 pause (all at 60-65%) 

WOD 

For time:15 min cap
30 hang power cleans (135/95 95/65) 
400m run 
20 hang power cleans (same weight) 
400m run  
10 hang power cleans (same weight) 
400m run

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