Wednesday 11/13/24

Workout

Warm Up

AMRAP 5 
20 jump ropes
10 Air Squats 
10 push up to down dog 
5 supermans 

Clean Warm Up (Together) – 4 mins
3 Power Position Sq. Clean
3 Above Knee Sq. Clean
3 Below Knee Sq. Clean
3 Squat cleans

 Strength

1 Heavy Sq. Clean – 18 Min. Building
(5-4-3-3-2-2-1-1-1 for example)

WOD 

Every 2:00 for 8 sets (16 min Total)
10 HRPU 
30 double unders 
5 hang squat cleans (135/95 95/65) 
-work should be done in 1:30

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