Back Squats then HSPU, Hang Power Clean and Reverse Lunges

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Inspired by the CF Invictus WOD from from Jan 22.

6 rounds of Back Squats, resting 2-3 minutes per round

  • Set 1 – 5 reps @ 70-75%
  • Set 2 – 3 reps @ 75-80%
  • Set 3 – 1 rep @ 80-85%
  • Set 4 – 5 reps @ 75-80%
  • Set 5 – 3 reps @ 80-85%
  • Set 6 – 1 rep @ 85-90%

Then AMRAP in 12 minutes of

  • 4 x Handstand Pushups
  • 8 x Hang Power Clean @ 95lbs
  • 12 x Reverse Lungs with Bar in Front Rack @95lbs

Results:   Back Squat 170-185-200-185-205-220lbs.  Metcon 5 rounds plus 3 reps.

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One Response to Back Squats then HSPU, Hang Power Clean and Reverse Lunges

  1. pmeyer says:
    30/01/2019 at 07:31

    PM, 30.1.19: Back Squats 70/80/85/80/90/95kg. My wrist hurts too much, so I exchanged power cleans with ground to overhead with 25kg plate and did lunges with bar in back rack position. Result: 6 rounds plus 8 reps