Warm-Up:
Coach’s choice
WOD prep:
Build the squat clean to heaviest WOD weight.
WOD:
GMO
Option 1 & 2
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95,65)
20 Lateral barbell hops
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115,80)
20 Lateral barbell hops (over is 1 back is 2)
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135,95)
20 Lateral barbell hops
Option 3:
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (75,55)
20 Lateral barbell hops (over is 1 back is 2)
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (95,65)
20 Lateral barbell hops
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (115,80)
20 Lateral barbell hops
Post WOD:
Couch stretch
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GMO: 75/95/115. 2+10, rd 1 and 2. 3+5 rd 3. Good day for me to focus on keeping the bar pull close and opening hips and getting into receiving position. Thanks John for guidance. Need a lot more practice.
GMO: Round 1: 1+1 @65# | Round 2: 1+4 @80# | Round 3: 2 @ 90#
Total: 4+5
Fun little couplet with a row buy-in. It was great to focus on squat cleans and maintain good technique as the weight increased. Good energy even though the sun had not even come up yet 🙂 Thanks Frozen!