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01/22/2019

  • Writer: crossfitweld
    crossfitweld
  • Jan 22, 2019
  • 1 min read

Warm Up

6 min AMRAP

- 30 sec bike/row

- 8 hang power cleans @ 45/35

- 15 sec handstand hold

- 8 KB swings


Strength

- 8 x 1 complex


complex = 2 power cleans + 2 hang power cleans (below knee)


*these should be unbroken and light. Work technique and cycling.





Conditioning (cap 18 minutes)

*buy-in 15/12 cal bike (row if necessary)

4 rounds

- 12 KB swings @ 50/35

- 10 v-ups

- 8 hang power cleans @ 135/95

- 2 wall-walks


 
 
 

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