11/2/15 Monday

Performance

A. Every 90sec x 9min (6 sets)

2 Hang Power Cleans + Front Squat

*Pause for 1sec in receiving position of both Power cleans and bottom of FSq

*Build in load if mechanics are there

 

B. Every 2:30min, for 12:30 minutes (5 sets):

Front Squats x 2-3 reps @ 30X1

*build to a tough 2 reps but not 2RM.

 

C. Against a 2-minute running clock, perform the following:

Row 250 Meters

Max Reps of Hang Squat Cleans (115/75 lbs)

– Rest 2 minutes between sets, and complete a total of four sets.

 

Competition

Wod will be posted at gym