Warm-up
Spend 2 minutes in Z1
Then, 2 rounds wit a barbell
5 deadlifts
5 muscle cleans
5 front squats
5 push press
5 back squats
5 goodmornings
5 bent over rows
Mobility
Front squat mobility – focus on the ankles, hips, quads, and front rack.
Strength
A. Front squat – 4×3; same # as 3/12
B. Hang power clean – 3×6; across. Rest 2:00 between sets.
*you must work up past the weight you plan on using in the WOD
So the front squat is a full strength session while the hang power clean is more of a time to go through the movement and take the time to warm up to a weight that you plan on using in the WOD. This barbell should be really heavy for, but the 6 should be done UB. Since it’s only 8 minutes, spending the time to work up past the weight and back down will hopefully help you with deciding on what weight to use while priming the system for the workout.
WOD
“Let me Out”
8 min AMRAP
12 wall balls (20/14#)
10/8 cal row
6 hang cleans (165/115#)(135/95#)
What’s your approach here?
Accessory Work
Banded leg extensions – accumulate 120t
SA banded tricep push-downs – accumulate 120t
