wednesday

Warm-up

2 SETS
25ft Toe Walk
25ft High Skips
25ft High Knees
25ft Butt Kickers

Into…

3 SETS
10 Elbow Punches
10 Air Squats
100m Jog

Strength

​5 SETS FOR QUALITY
3-Position Squat Clean*

*1 Hang Squat Clean + 1 Below the Knee Squat Clean + 1 Squat Clean

-Keep Weight Light to Moderate-

(Score is Weight)

Metcon

​AMRAP x 5 MINUTES
7 Hang Squat Cleans (135/95)|(95/65)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
5 Hang Squat Cleans (155/105)|(115/75)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
Max Hang Squat Cleans (155/105)|(115/75)*

*Every time you drop the bar perform 5 Up-Down Over the Bar. In the first (2) AMRAPs only full rounds count toward score.

(Score is Rounds + Reps)