Monday Sept 13

Back Squat 67.5-75% 4×8 (rest 2:00 between sets)
METCON
4 Rounds: (20:00 cap)
24/20 Cal Row
16 Strict HSPU (Scale: A) HSPU to AB Mat B) Box HSPU C) Push Ups)
8 Hang Power Clean RX: 135/95 Adv: 155/105
ADDITIONAL OPTIONAL WORK:
2-3 Sets (rest as needed)
3-6 x Strict False Grip Ring Pull Ups
10 Wall Slides after each set
Every :90 x 5:
Hang power Clean (off of Hang Power Clean 1 RM)
Rd 1: 5 Reps @ 55%
Rd 2: 4 Reps @ 60%
Rd 3: 3 Reps @ 65%
Rd 4: 2 Reps @ 70%
Rd 5: 1 Reps @ 75%

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD