OVERVIEW
Today’s WOD is a 20 minute amrap of power cleans, burpees, chin-ups, and weighted knee raises. We’ll look to load our barbell to around 70% of our 1 rep max, or a weight that requires focus for 3 reps, but can be completed with not more than 3-5 seconds between reps. Burpees will be bar facing, and we’ll change things up a little with a reverse grip for our pull-ups. Knee raises should be performed with a weight that will challenge us through all 12 reps. Expect this to be VERY GRIPPY.
WARMUP
Forearm stretch x 60s each
Prayer stretch x 60s
2 Rounds empty bar complex X 5 reps
5 Rounds:
3 Cleans, building to WOD weight
3 No push-up burpees
3 Negative chin-ups, building to WOD assistance
6 Knee raises
WOD
Amrap 20:
3 Power cleans
6 Bar facing burpees
9 Chin-ups
12 Weighted knee raises
COOL DOWN
Foam roll lats
Foam roll forearms
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