Squat Clean 5×1

Squat Clean for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
*Build throughout, up to 80%

ROMWOD

We will close out class with a ROMWOD

Crawl, Pull, Jump

8 Minute AMRAP of:
50 Foot Bear Crawl
10 Pull-ups
10 Box Jumps (24/20)

*50′ bear crawl = 10 reps

Man Makers

5×3
*Build throughout, as heavy as possible.

Tuesday 4 Rounder

4 Rounds for Time of:
50 Double Unders
25 Kettlebell Swings (50/35)
15 Wall Balls (20/14)

Back Pause Squat

5×2
*3 Second pause at the bottom, build up to 75% throughout all 5 sets

4 Rounds O’ Fun

4 Rounds with 3:00 on the clock:
50 Meter 2 Hand Kettlebell Waiter Walk + 50 Meter Farmer Carry Buy-in

With Remainder of 3 Minutes AMRAP of:
10 Bar Facing Burpees
10 Hang Power Cleans (75/55)
*Rest 60 seconds between rounds

Rx+ (95/65)

*Kettlebell weight is athlete’s choice. If weight isn’t available, grab dumbbells. Put KB/DB weight in notes
*Pick up where you leave off each round
*Score is total rounds + reps of Burpees & Cleans

Rope Clmbs

15 Minutes of Rope Climb Practice
If you have rope climbs, test max climbs in 60 Seconds
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