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.

    Reply
  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.

    Reply

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