Squat Cleans

12 min warm-up

  • Stretching
  • Sprint Warm-ups

20 Rounds (Partner WOD: U go I go) for time

  • 50m bearhug ball carry (80/50)
  • 100m Sprint
  • 3 ball squat cleans (ball to shoulder)

Recovery pace C2 bike, while your partner is working.

10 min AMRAP Cool Down

  • 1 minute of walking
  • 5 air squats
  • 5 toe touches.

The Gripper

12 min warm-up

  • Dynamic Stretching
    • low back
    • hamstring
    • Wrists for cleans
  • Squat Holds,
  • Rowing
  • squat cleans (empty bar to workload)
  • high pulls (empty bar to workload)

4 rounds for Time (20min cap)

  • 16 Hang Squat Cleans (95/65)
  • 16 Cal Row
  • 16 Sumo-deadlift High-Pulls (95/65)
  • 16 Cal Row

10 min AMRAP Cool Down

  • 3 – 5 cal light rowing
  • 5 – 8 air squats
  • 5 – 8 training bar hang high-pulls.

12 min Warm-up

  • 5 cal AB Warm-Up Paces
  • 3 hang clean. (45/35 -> workout weight)
  • 3 front squats.
  • 3 presses

20-min AMRAP

  • 12/10 cal Assault bike
  • 3 Squat Cleans. (135/95)
  • 3 Push Press

10 min Recovery

  • 4 cal Assault Bike (between a 30 – 50 rpm pace)
  • 3 training bar back squat
  • 3 training bar strict press

8 Rounds Each for Time:

Partner: You go I go

  • 200m Run
  • 5 Squat Cleans (135/95)