Warm Up: 6’ amrap
200 m easy run
20” squat hold
20” plank hold
20 Mountain climber
A)In 8 min work up to daily heavy in Rx:
1 Hang Squat Clean+ 1 Squat Clean+ 1 Front Squat
Open: 5x1 complex, same weight
B)For time: TC:10’
3 Rounds of:
5 Clean Rx: 60/40 kg, Open: 40/25 kg
10 T2B (Open: Knee to elbow)
20 alt pistol squat
2 Rounds of
5 Clean Rx: 80/50 kg, Open: 50/30 kg
10 T2B
20 alt pistol squat
1 Round of:
5 Cleans Rx: 100/60 kg, Open: 60/35 kg
10 T2B
C: Acc
4 rds
- 20"/20" Side plank
- 8/8 KB Side Bend
- 20" Weighted Plank (small plates)