6-23-20

STRENGTH

5 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

+

3 Front Squat

*Start Moderate and Build to Heavy

(Score is Weight)

WOD

3 ROUNDS FOR TIME

15 Hang Squat Cleans (135/95)|(95/65)

35 Sit-Ups

(Score is Time)

Home Workout:

DAILY-5 WARM-UP

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

10 Up-Downs + Max Good Mornings

(No Measure)

STRENGTH

4 SETS ON A 12:00 CLOCK…

12 DB Pull Overs

12 Close Grip DB Bench Press

(Score is Load)

WORKOUT

ON A 5:00 RUNNING CLOCK…

20 DB Suitcase Lunges

15 DB Renegade Rows*

20 DB Push Press

Max Burpees in Remaining Time

-Rest 2:00-

ON A 7:00 RUNNING CLOCK…

30 DB Suitcase Lunges

25 DB Renegade Rows

30 DB Push Press

Max Burpees in Remaining Time

*1 Rep Renegade Row = 1 Push-Up + 1 Row L + 1 Row R

(Score is Reps)