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“Grippy” – Wednesday 11-28

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Warm-up

5:00 AMRAP
20 Lateral Up/Overs
*Round 2 Switch to 10 box jumps with step down
10 Hang Muscle Clean
5 Front Squat with 2 second pause at the bottom

Strength

Every 2 Minutes for 14 Minutes

3 Front Squats (Start at 80%, build to 90%)

 

WOD

25 Hang Power Cleans (135,95)

50 Box Jumps

25 Hang Squat Cleans

 

Level 2- 115,75

Level 1- 95,45

ADV- 165,115 (30,24) inch box jumps

 

Coaches Note– Pick a weight where you can do the first 25 HPC in no more than 3 sets.

 

Extra Work

AMRAP 15

10 Prison Burpees*

1 Rope Climb

ADV – Wear a Vest

*3 push ups each time you go down for your burpee