8 Minutes of Hip/Back/Rack Mobility

A- WU- Tabata- M.B. Clean (20/14#)

B- Hang Clean- 15 Minutes To A Challenging Triple (Touch & Go)

C- Pause Front Squat- 18 Minutes To A Heavy Set of 5 Reps (Tempo:2/2/X/0)

Notes: Strive for a near perfect set of 5/No bounce in the bottom/Hold each rep in a perfect bottom position for 2 seconds.

D- 10 Minute AMRAP of: 4 Power Clean (155/105)/12 T2B/8 Burpee Box Jump (24/20″) or 10 Minute AMRAP of: 4 Power Clean (115/75)/12 Hanging Knee Raises/8 Box Jump (20/18″)/8 Burpee

Post your scores to the Whiteboard.

4 replies
  1. Tammyli
    Tammyli says:

    Man I pussed out today..

    Freaking dropped the 3rd clean @ 145 & Barely hitting a set of 5 @ 145 for the pause squats, just missed one rep..

    That AMRAP Though, DO WORK.. definitely gonna want to hit this one up if you missed it.

  2. Smanik
    Smanik says:

    A) 2 RNFT of 10 Each: Front Squat/HPC(95)/Calorie Row
    B) Hang Clean 3rep – 190lbs
    C) Pause Front Squat 5rep (Tempo:2/2/X/0) – 165lbs (fatigue getting the best of me here)
    D) 10 Minute AMRAP of: 4 Power Clean (155)/12 T2B/8 Burpee Box Jump (24”) – 4+16
    E) Karen – 7 Minute Cap – 137 DNF

    I. Am. Beat… Goodnight.


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