April 30, 2018

180430

Warm-up
2” Jump Rope (singke unders)
Then:
5-4-3-2-1:
Spiderman w Reach
Inchworms
*5 Pausing Air Squats after each Set
Hang Clean (Weight)
EMOTM, Hang Squat Clean

Set #1 – 1 Pausing HSC + 1 HSC @ 50%
Set #2 – 1 Pausing HSC + 1 HSC @ 55%
Set #3 – 1 Pausing HSC + 1 HSC @ 60%
Set #4 – 1 HSC @ 65%
Set #5 – 1 HSC @ 70%
Set #6 – 1 HSC @ 75%
Set #7 – 1 HSC @ 80%
Sets #8-10 – Find Heavy Single

Pause at Bottom of Squat during ‘Pausing HSC’

Strength

Metcon
Metcon (Time)
5 RFT:

35 Double Unders
7 Barbell Burpees
5 Hang Squat Clean Thruster 185/125

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