“The Two things in life you are in total control over, are your attitude and your effort.” – Billy Cox
Primer: 3 Rounds: 1 Minute Bike | 20 Sec plate DL | 20 Sec Ground 2 Overhead | 20 Second Overhead Lunges |
Technique: 3x 3 Hang Squat Cleans + 3 Sots Presses from front |
Strength: Hang Squat Clean (mid-thigh) – 6×2
WOD: The Upside Down For Time
100 – 75 – 50 – 25 Ft HS Walk
21-15-9 Hang Power Cleans @ 185/125
*Repeat from September 4
Performance: HS Walk | HPC @ 155/105
Fitness: 8-6-4-2 Wall Walk | HPC @ 115/75
Fitness Light: Beat Crawl | HPC @ 95/65
Bonus:
Pause Front Squat (no belt / 5 sec) – HS
Clean Deadlift on Riser – 85%x5, 90%x5, 95%x5
Back Squat Jump – 3×5@20%
3 x 30 sec plank + 30 Second Max GHDSU
ROMWOD