2023-09-15 WoD

WARM
400m run
2 rounds
{
1 block run
20s DUs
3 inchworks
3/side spidermans
10 banded good mornings
10 banded rows
}

Clean drills

MAIN

A. 5 rounds, not for time
{
1 Hang power clean
1 hang squat clean
1 front squat
3 kipping pullups with pause at top
}
75, 95, 115, 135, 155

B. 3 rounds for time, 19min cap
{
50 DU
50 KBS (44#, 44#, 35#. Rx was 50#)
50 Goblet Lunge (44#, 35#, 35#. Rx was 50#)
15 pullups
}
18:30