Squat clean
Build to your heavy squat clean in 12 min
Scoring: Checkbox
Metcon Amrap 7 min 15/12 Cal Row or 12/10 Cal bike or 3rd floor run 5 Squat cleans (115/75) Rest 3 min Amrap 7 min 12/10 Cal Row or 12/10 Cal bike or 3rd floor run 3 Wall walks
Tempo Box Squats 5 Sets 5 Tempo Box Back Squat @8-8.5/10 RPE *Rest as needed between sets. **Tempo is 32X1 (3 seconds down, 2 second...
Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold...
Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10...
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