CROSSFIT

WARM UP

3’ any machine

90” bottom squat hold *while holding onto the rack

STRENGTH

EMOM 10:

2 Squat clean @70 % or heavier than last week

ACCESSORIES

3x:

30” Reverse knee tucks

30” Flutter kicks

Rest 1’

WOD

AMRAP 10:

50/30 single unders / line jumps

5 hang cleans

50/30 single unders / line jumps

10 hang cleans

50/30 single unders / line jumps

15 hang cleans

50/30 single unders / line jumps

20 hang cleans

*increase hang cleans by 5 reps every set until 8 minutes

*keep the hang cleans unbroken, every time you break a set of cleans; you must perform 5 bar facing burpees

*cleans can be power or squat

*Score: total cleans unbroken reps