June 21st, 2017

Stay consistent today! Break the hang squat cleans into two sets from the get go and have a fast transition on and off the bike. The rest is long so work hard to earn it!

Lift
EMOM for 12 mins
2 Squat Snatch @67.5% adding 2.5% every 2 mins

8 x 1 Rack Pulls above the knee @97.5,100,100,100,102.5,102.5,105,107.5

Core Work
2 x
30 V-ups
20 Hollow rocks
30 situps
20 GHD situps
1:00 L-sit

Wod
4 x AMRAP in 4:00
9 calorie bike
7 hang squat cleans @135/95#
5 bar facing burpess
2:00 rest between amraps

Connor MartinComment