Hump Day Special!

Strength High-Hang Clean (5x3@>75% of 1RM Clean) *1 second pause at the bottom of clean

*Attempt to get slightly more load then last session

*Quadriped Hip rocks x 5/side between sets Metcon (AMRAP - Rounds and Reps) 24 Minute AMRAP

8 Dumbbell thrusters

8 Toes to Bar

8 Dumbbell reverse lunges (4/leg)

8 Box Jumps (step down) (24/20)

RX dumbbell weight: 40/25


*Weight slected should be light enough to stay unbroken all 24 minutes


*This is a long one- pace it out. Think continuous movement throughout Extra Work a: Ring Pull Up (3x3-5 reps) *False Grip

*From Flexed Hang

*Explosive

https://www.youtube.com/watch?v=c9XEeTuzq7s&feature=youtu.be b: Press to handstand (2-4 reps) *Modify with ball if needed
https://www.youtube.com/watch?v=ovyG1n6Mh_g&feature=youtu.be c: Snatch Balance (3x6) Pause in power position

https://www.youtube.com/watch?v=Mq_NIhD8QHg&feature=youtu.be #workoutoftheday