Monday 07.31.23

Class Times:
5:30am
11:30am
3:30, 4:30, 5:30 & 6:30pm

Warm Up (Min 0-12)

3 Rounds:
10 Calorie Row
10 Empty Bar Power Clean
10 Front Squat
– Rest as needed –

Get Fit (Min 23-53)

With a 30:00 Running Clock Complete:
3 Rounds
15/12 Calorie Row
15 Hang Squat Cleans 95/65

– 2:00 Rest –

2 Rounds
12/10 Calorie Row
12 Hang Squat Cleans 135/95

– 2:00 Rest –

1 Round
9/8 Calorie Row
9 Hang Squat Cleans 185/125
*Timecap for Metcon is 22min(leaving 8 mins for the 2 RM)

– then –
In remaining time:
Establish a Hang Squat Clean 2RM

ATHLETE NOTES:
You’re only resting 2:00 between couplets to change weights and get your heart rate down a little. You should be steady moving throughout the majority of this piece. The hang will require you to hit multiple reps each set, but be smart to avoid doing too much standing around. It’s also reasonable to choose one weight for the entire workout and stick to it to stay moving.

Wellness WOD

3 Rounds
15/12 Calorie Row
15 S-DB (or KB) Squat Cleans*
– 2:00 Rest –
2 Rounds
12/10 Calorie Row
12 S-DB (or KB) Squat Cleans
– 2:00 Rest –
1 Round
9/8 Calorie Row
9 S-DB (or KB) Squat Cleans
*Think in terms of setting up for a medball Clean

Competitor Extra

AMRAP 10:
2 Sandbag to Shoulder
30 Double Unders
4 Ring Muscle Ups

ATHLETE NOTES:
A solid goal would be 6+ rounds which is near :90 per round on average. You can go singles or T&G on the SB. RMU should be UB throughout if possible.