Tuesday August 31st

Warm Up

2:00 Couch Stretch
Then,
400m Run
40 Wallballs (Goal is UB)
400m Run (Faster than 1st 400m Run)
Then, 10 Power Positions Pause Hang Squat Cleans

Strength. Last one before restest. If you are feeling good go for it because the option to retest in on labor day. going to run the Hero Wod Hot Shots 19 this year on Sunday September 5th.

Squat Clean

1×3 Power Position*

1×2 Hang, at knee**

then,
3 @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75%
2 @ 85%
1 @ 95%+

Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. The final single is optional and there to allow athletes to attempt a new 1RM if it’s feeling good. May only make an attempt if all previous lifts were successful.