Monday Workout: Hang Clean, Back Squat, AMRAP

STRENGTH

A. Hang Clean, 3 x 3, light/moderate weight for tech work*

B. Back Squat, 3 x 3, moderate/heavy

*Notes: Full squat clean, but scale to power clean + FS as needed.

~10 Minutes per strength movement, rest 1-2 minutes between sets

WOD

Level 1

AMRAP 8:

Buy-in of 2 Minutes Max Double Under attempts or singles

Then,

• Dumbbell Hang Clean + Jerk x 1
• V-up x 1
• Db Hang Clean + Jerk x 2
• V-up x 2
• Db Hang Clean + Jerk x 3
• V-up x 3
• And so on…

Level 2

AMRAP 8:

Buy-in of 100 Double Unders (or 2 min max rep double unders)

Then,

• Clean and Jerk (135/95) x 1
• Toe to Bar x 1
• Clean and Jerk x 2
• Toe to Bar x 2
• C&J x 3
• Toe to Bar x 3
• And so on…

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 7th: First Friday Potluck at the Gym!

2. August 21st: Friday’s After Five

3. August 30th: Park WOD!