June 13th, 2018 – Washed Up Athlete

A. Warm-Up

  • 10 Air Squats
  • 10 Single Leg Hip Bridge
  • 10 Mountain Climbers
  • 10 Med Ball Cleans

B. Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.

C. Hang Squat Clean
On the Minute x 9
Minutes 0:00 – 3:00 – 3 Hang Squat Cleans
Minutes 4:00 – 6:00 – 2 Hang Squat Cleans
Minutes 7:00 – 9:00 – 1 Hang Squat Clean
Aim to build in each minute, reaching a heavy single for the day on minute 9. Not looking for max effort today.

D. Conditioning
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

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