Strength + HSPU, KTE, DB Cleans

Des was the coach today

Warm up:

  • Skip Rope
  • Dynamics

Group Warm up

  • Flip from back to 10 plank elbows
  • Run to wall
  • 10 Frog jumps
  • Flip from back to 10 plank elbows
  • Run to wall
  • _____
  • G I Jane (burpee pull ups) x 10

WOD:

Buy In: Weighted Pull-Ups

  • 75% x 3 – 10lbs.
  • 85% x 3 – 35lbs.
  • 95% x Max Reps – 55lbs. 2

Cash Out:

AMRAP in 20 mins of:

  • 5 HSPU (subbed GHD push ups)
  • 10 KTE – Rx’d
  • 15 Single Dumbell or KB two armed squat clean. This is done just like a med ball clean with the DB starting upright on one end. – 45lb dumbbell

Results: 6 rounds


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