“Don’t tell me who you are, show me”
Primer: 3x 60s machine | 15 air squats | 30s hollow hold |45s wall sit
Build to a moderate hang squat clean
WOD: Black and Tan
3 Rounds: 9 T2b | 7 lateral burpees | 5 hang squat cleans @ 135/95
30/21 cal bike or 40/30 cal row
3 rounds: 9 T2b | 7 lateral burpees | 5 hang squat cleans @ 175/115
30/21 cal bike or 40/30 cal row
3 rounds: 9 T2b | 7 lateral burpees | 5 hang squat cleans @ 205/145
performance: 135/95 | 155/105 | 175/115
fitness: 95/65 | 115/75 | 135/95 | T2b attempts | 21/15 cal bike or 30/22 cal row
fit light: 65/45 | 75/55| 95/65| knees to chest | 21/15 cal bike or 30/22 cal row