Skill/Strength:
Every 2 min for 6 Rounds
1 Power Clean + 2 Hang Power Cleans
-Start at 75% and add load each round
Metcon:
AMRAP 16
20/16 Row Calories (15/12 Bike cals)
16 Burpee Box Jump Overs 24/20”
16 Single Arm Dumbbell Hang Clean & Jerks 50/35lbs
Accessory Work:
Pause Front Squat 2-2-2-2
-2 sec pause in the basement, don’t bounce out
-Add load each round
Mobility:
3 position banded shoulder stretch
3 min hamstring smash per side
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Cassie Christianson
3 + 9 cals stepped over box
First time able to workout in two weeks… 😷 #nooxygen
14
0
Donny Covaciu
3 rds RX
Can't really hang clean. Did 2 PC for 4 rds at175lb then 2 PC for 2 rds at 185lb.
18
0
james macco
Dad,3 + 17 / Oliver, 3 + 10 / Henry, 3 + 17
Cleans sucked for me today but working out with my boys, priceless! :-)
20
1
Awesome!! 😁
Jenny Wesolowski
3 + 3 bbjo rx
Cleans 85#-100# (failed 105# cleans today) Very frustrated. Can’t seem to get correct form. Needs work
17
0
Pauly VanderKelen
25 cal Echo Bike WU
Strict Pull-ups: 14,8,7 / Strict Chin-up: 3x5 / Strict Press: 95,115,135,155,160,165# (failed 170#), then 10,10,8,7,6 @ 115# / 5x10 Shoulder Fly with 25# dumbbells.
2
0