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WARM UP
3 min run
3 rounds
10 air squats
5 clean pulls
5 power cleans mid shin
5 front squats
5 hang squat cleans
STRENGTH: Find a heavy squat clean + hang squat clean
WOD WARMUP: 5 min double under practice every min 2 power cleans
WOD
30-20-10
Power Clean 105/75
60-40-20
Double Unders”
NO EQUIPMENT
WARM UP
3 min run
2 min double under practice
3 rounds
10 plank shoulder touches
10 down dog to up dog
10 mountain climbers
5 pushups
15 double unders
“30-20-10
Mountain Climbers
Push Ups
60-40-20
Double Unders”
175
10:52 Rx
That was a goodie.
Bill
9:50 Rx
Anjali
6:28 Rx
Yes, Jeff! Definitely a goodie.
Did the metcon first cuz I didn’t have a ton of time.
6:13rx
Then built to 135# in the complex. Did a clean at 145# but lost my grip on it bringing it back to the hang. Didn’t have enough time (or energy) to try again. 🤷♀️
Got 185 for the complex, got 205 for the clean and missed the hang clean at 205.
8:27 for the metcon. my grip was toast after the first 30.
Also did met con first
6:13 with 65#
PR’d my dubs!! (56)
Got 115 for the complex
Nice job, Rachel!!!