STRENGTH:
Hang Squat Clean + Squat Clean (20 Minutes)
1-1-1
*Work up to a heavy set for the day. Drop the bar between reps. Focus on a strong pull from the hang.
WOD:
20 Minute AMRAP, With a Partner:
100/80 Calorie Row
100 Toes to Bar
100 Thrusters (95/65#)
*One person works while the other rests. Break up the reps as you wish. I recommended going 10’s on the rower and then 5’s or 10’s on the toes to bar and thrusters. Pick a weight on the thrusters that you can at least hold onto sets of 5.
Scaling Options:
Toes to Bar to Knees to Chest to V-Ups
MOBILITY:
Foam roll quads, back and lats!
CrossFit Reserve 