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Gooch Grinder
November 5, 2018
I. Power Clean rx plus Squat Clean
7 rounds
1 minute of singles for quality
1 minute rest
(50%-55%-60%-65%-70%-75%-80%)
II. 20 minutes
Cash in-
50 sit ups
1 mile Run
50 sit ups
with time left in 20 minutes amrap
5 Deadlifts @245/165 (must be able to do 10 touch n go to rx)
5 burpee box jumps
***Post workout mobility (15 minute investment can be done at home as well)***
4 rounds for your fitness fathers
30 second yoga lunge twist hold Left
30 second yoga lunge twist hold Right
30 second lunge elbow to floor hold Left
30 second lunge elbow to floor hold Right
10 tempo air squats with 5 second hold at the bottom of each
15 pvc or towel pass throughs
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