Strength
Step back lunges
3 x 8/leg
Workout
12 min AMRAP
1-2-3-4…
Hang squat cleans (115/75)
20 Lateral hops over the bar
*Completed as 1 hang squat clean, 20 hops; 2 HSC, 20 hops; 3 HSC, 20 hops.. continuing this pattern until the 12 minutes is up.
**Today might give you flashbacks to August 9th for both the strength and workout. We’re using the same rep scheme for the lunges to see if you’ve improved on weight, balance, and symmetry.
The WOD forces you to cover as much ground as possible in 12 minutes. The shorter barbell path should allow you to cycle a little faster than when doing clusters. And hopefully you can get into a rhythm with the hops to do all 20, or at least sets of 10 unbroken. If you struggle hopping over the bar, hop over/back a line on the floor to still incorporate the lateral movement without the height of the barbell.