2023-08-14 WoD

WARM
400m run
2 rounds
{
10 banded good mornings
10 banded OHPress
30s squat hold
30s mix-grip hang
10 box stepups
}

MAIN

A. Build to a heavy 3-5 rep Front Squat, cleaning from the floor
{
1 Squat Clean
N Front Squats
}
5x95, 5x115, 4x135, 3x155, 2x165, 1x170

B. (Superset w A) 5 rounds, not for time
{
2 chinups at tempo 3030
}

C. 13 min AMRAP
{
3 hang power clean 95# (Rx was 75#)
6 thruster 95# (Rx was 75#)
3 strict chinup
6 box jump 24"
}
8 rounds + 11 reps
}