Warm up-
6 Minute partner row, switch every minute.. go fast!
30 Overhead squat therapy squats, use the rig if you have to.
https://www.youtube.com/watch?v=1X-MLCHNwEU
Grab a bar- Its back squat time! 20 reps, 5 pounds heavier than you did last time, you have 12 minutes to finish
30 minutes after the hour-
Review the Hang Squat Clean
Take 10 Minutes to build up to your working weight for the wod-
Wod- 40 afrer the hour
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups
Men: 165 lb.
Women: 115 lb.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180123 Tips With Rory McKernan
• The Hang Clean
Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.
Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups
Men: 125 lb.
Women: 85 lb.
Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees
Men: 65 lb.
Women: 45 lb.