Monday Workout: Hang Clean, Back Squat, AMRAP

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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!

8 thoughts on “Monday Workout: Hang Clean, Back Squat, AMRAP

  1. HC: 135
    BS: 185
    WOD: 56 (7rds)

  2. HC: 35kg
    BS: 45kg
    Wod: 36 @ 85# (100dus completed)

  3. 185 (2)
    245
    61

  4. 225 on the hc (2 unbroken)
    WOD: 77

  5. HC- 99# (more like one at a time)
    BS- 143#

  6. HSC: 8KG
    BS: 100KG
    WOD: 65

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