11/15/17 – "Braveheart"

Group Warm up 

Group Mobility 


Strength 

A.) 10 minutes to find a three rep max hang power clean – All reps must be touch and go! In this case it means don't let go of the bar. 

B.) Every 20 seconds for 5 minutes – 2 hang power cleans  @ 60-70% of todays 3 rep max. The focus should be on loading the hamstrings in the hang position. 


WOD ( Workout of the Day ) 

"Braveheart" 

FOR TIME: 9 minute time cap. 

21-15-9 

Front squats – from the floor 

(135/95) level 2 (95/65) 

Toe to bar 


RX+ 12 – 9 – 6 

Front squats + BMU (185/125lb) 

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