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
b: Press to handstand (2-4 reps) *Modify with ball if needed
c: Snatch Balance (3x6) Pause in power position
#workoutoftheday
