Intent: Today we get into some working strength focus to start the week. The Hang squat cleans today are present to help you move the needle in speed, power and raw strength. Each set should be tough and challenging. The conditioning today is a triplet of 3 movements that are weightlifting, gymnastics and monostructural, traditional Crossfit at it’s finest.
8 minute AMRAP
10 Jumping jack
5 no push up burpee
5 Single arm KB Swing each arm
5 Goblet Squat
5 Push Up
5 KB Swing into front squat (hang squat clean action with KB) (https://www.youtube.com/watch?v=ppTt4dO0NR4)
3-3-3-3-3
All of these are working sets. There should be building up of warm up sets to prime for 5 hard sets of 3. This is where real strength is developed.
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RXConditioning:
15:00 AMRAP
12 Hang Squat Clean (135/95lb.)
15 Ring Dips
35 Double Unders
Intermediate:
15:00 AMRAP
12 Hang Squat Clean (95/65lb.)
9 Ring Dips RX or 15 Ring dips using a band
35 Lateral bar jump overs
Baseline:
15:00 AMRAP
12 Hang Squat Clean (75/55lb.)
12 Push Up or jumping dips
35 Single Unders
Cool Down:
3x:30 Lateral Bridge hold (can add DB to top arm if you desire)
