Hang Power Cleans + Burpee/Box Jump/HPC

Apr 17, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

400m Run

5 Inchworms

5 Double Push-up Burpees

10 Cossack Squats

15 GHD Hip Extensions

20 Banded Face Pulls

0:30 PVC Front Rack Stretch / side

20 Walking toe touches

TOGETHER:

Empty Barbell Drills

Strength

Hang Power Clean (1 EMOM x 10)

Build up in weight throughout

Metcon

Metcon (5 Rounds for time)

5 Rounds, “On the 5:00”:

15 Barbell-Facing Burpees

12 Box Jumps (24/20)

9 Hang Power Cleans (Rx: 135/95, Rx+: 155/105)