For completion as warm-up:
2 sets:
:10 passive hang from bar
:20 plank on ground
:30 wall sit
+
2 sets:
5 pull-ups
10 push-ups
15 air squats
Every :90 for 15:00 (5 sets of each):
1st: 2 squat cleans + 2 front squats
2nd: 2-4 strict supinated pull-ups – add load or use band assistance to allow for challenging sets of 2-4 each round
+
AMRAP in 6:00:
12 deadlifts
9 hang power cleans
6 shoulder-to-overhead
*up to 155/105 for this, but select a load allows for at least for one unbroken round if that’s all you were doing today
+
5:00-10:00 coach-led mobility
Post results to comments.
A1. 105-145
A2. 10, 15, 15,15,10. (Got hard really quick)
+ AMRAP- 4+17
I should have just finished!
A1. 105, 115, 125, 140, 150
A2. 4 with no weight, 4 with 5 lbs, 3 w 5 lbs, 3 with 10 lbs, 2 with 15 lbs
B. 105# 3 rds +17. Need to get better at barbell cycling