-Warm Up-



2 rounds


10 reverse lunge oh reach

5 goblet squats

10 squat+ thoracic rotation

20 sec supinated hang

5 strict pull ups




-Strength-


Front Squat


Warm Up to 90% of 1 rep front squat


Take 65-75-85% of that 90%


5 @ 65%

5 @ 75%

5+ @ 85%


*5+ means as many as you can 5 being the minimum



-WOD-



AmRaP 15


30 hang squat cleans 135/95

20 BMU or 40 pull-ups

30 hang squat cleans 155/105

20 BMU or 40 pull-ups

30 hang squat cleans 185/125

20 BMU or 40 pull-ups

Max Hang Squat Cleans 205/135