Clean + “The Barbell Grinder”

Jun 12, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

15 Calorie Row

15 Banded Squats

15 Scap Pullups

0:30 Hanging Hollow Body

15 Banded Low Ext. Rotations / side

15 Band Pull Aparts

1:00 of Handstand “Stuff”

DONE TOGETHER:

2 minutes of Front Rack Work

10 Front Squats (45/35)

5 Hang Power Cleans (45/35)

5 Hang Cleans (45/35)

5 Cleans (45/35)

10 Push Jerks (45/35)

Clean (Build to a Heavy Single)

12 minutes

The Barbell Grinder (Time)

50 Deadlifts

50 Hang Power Cleans

50 Front Squats

50 Shoulder-to-Overheads

135/95
20 minute timecap

Make sure to choose a weight in which you can handle 10+ in any of these movements, consecutively. There is no “I think I can do that.” You must KNOW it before going into this.