Saturday 04/09/22

 

Workout

Warm Up

AMRAP 5
20 high knees 
10 quad pulls 
10 (total) alt samsons 
5 scap push ups 
:20 supported hang
5 kips 

Clean Warm Up 

Set 1- empty bar 
5 deadlifts 
5 hang high pulls 
5 hang power cleans 

Set 2- light weight 
5 deadlifts 
5 hang power cleans (with :03 pause in the catch)

WOD

AMRAP 30- with partner 
20 pull ups (scale-seated ring pull ups/jumping or banded kipping)
20 hang power cleans (135/95 95/65) 
400m run together

 

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Nicole MelchioneComment