5 Rounds for time of:
20 Hang Power Cleans
10 Strict HSPU
The cleans in this workout should be done in about 3-5 sets. You should always be able to do no less than 5 reps and no more than 10 at a go through the whole workout.
HSPU: 10 Strict / 1-2 abmats Strict / Kipping / Strict DB Press
CrossFit Group Class Programming Template
CFSBK @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 10am
Coach led dynamic flow
20 Turkish Get Ups
Alternate arms each rep and rest as needed between reps, working up to a heavy load if you have the option to. Alternately, perform these are Pressing Turkish Get Ups, with a press at each position on the way up.
Every 4:00 for 6 Rounds
1) 12 Goblet Cleans
2) 9 Goblet Squats
3) 6e Goblet Lateral Lunges
4) 6e Split Stance Single Arm Rows
5) 9 No-Push Up Burpees
6) 12 KB Swings
Coach Victoria and Super Karl all smiles during training.
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