Hang Squat Clean/T2B/Lunge/DU

Sep 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

0:30 Single Unders

0:30 Double Unders

10 High Five Squats

15 Air Squats

0:30 Perfect Lunge / leg

15 Wall Squats

15 Banded Low Ext. Rotations / side

15 Band Pull Aparts (low)

15 GHD Hip Extensions

15 V-Ups

15 aKBS (light-moderate)

10 Front Squats (45/35)

Strength

Hang Clean (1 EMOM x 10)

Building up in weight throughout

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

5 Hang Squat Cleans (165/115)

10 Toes-to-Bar

20 Goblet Lunges (53/35)

30 Double Unders
Scale so that you can start all movements unbroken.