Strength 1
Hang Squat Clean:
- Establish a 3 RM for the day
Strength 2
3 Clean Deadlift x 3 Sets @90% 1RM Clean
WOD
"Phase10"
2 Sets For Time:
3 Rounds
12 Thrusters 65#/45#
12 GHD Sit Ups (Scale is V-Ups)
24 Crossover Single Unders (Scale is 48 Double Unders or 72 Singles)
-rest 3:00 between sets-
Strength
EVERY 1:30 x 7 SETS*
3 Hang Squat Cleans
*Keep weight light-moderate.
(Score is Weight)
WOD
7 Rounds For Time:
250 Meter Row
8 Hang Squat Cleans 95#/65#
Strength
Hang Squat Clean
Build to a heavy single
WOD
“Underrated”
AMRAP 9:
30 Double Unders
1 Hang Squat Clean 135#/95#
30 Double Unders
2 Hang Squat Cleans 135#/95#
30 Double Unders
3 Hang Squat Cleans 135#/95#
Strength
Pausing Front Squat
Build to a heavy set of 2
Hang Squat Clean
Build to a heavy single
WOD
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans 115#/80#
15 Lateral Barbell Burpees
