Gooch Grinder

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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