Warmed up with 3 rounds of
- 3 x Hang Power Clean
- 3 x Front Squats
Started with an empty bar then 65lbs, 95lbs.
Then every 2 minutes for 12 minutes
- 1 x Hang Squat Clean
Work up to a heavy single.
Then based on a WOD from The Box Programming on Instagram…
AMRAP in 15 minutes
- 20 x Box Jumps
- 20 x Abmat Situps
- 2 – 4 -6 … x Hang Squat Cleans @ 80% from above
Increase the number of Squat Cleans per round by 2 until time is up.
Results: Hang Squat Clean 105-115-125-135-145-155lbs. 80% is 125lbs. Metcon 4 rounds plus 31 reps. Squat Cleans went well, pulling my elbows under the bar instead of pulling the bar to my shoulders, much more like a medball clean.