170720 ~ Rosa

Strength:

Every 90s x 6 min

6 x 1 Power Clean + 3 Split Jerks @ 80% Split Jerk

Then…

Every 90s x 5 min

4 x 10 Clean High Pull

 @ 70-75% Clean **Hook Grip the whole time! Drill in proper movement!**

Conditioning:

With a 15 min running clock complete:

“Rosa” 

Complete 5 Rounds for Time:

10 HSPU

400m Run

With Remaining Time:

AMRAP

 Rope Climb

Cash Out:

12 min Goat Practice

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.