1/19/16 Tuesday

Performance

A. Every two minutes, for 10 minutes (5 sets):

1 Back squat w/ pause 2-3” above parallel and again below parallel + 1 Regular Back squat

*Build each set

+

On the 10min mark

+

Every two minutes, for 4 minutes (2 sets):

8-10 Back Squat

 

B. In teams of Three, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Power Cleans (135/95 lbs)

6 Burpee Box Jump-Overs (24″/20″)

*P1 completes a full round before tagging P2. Then P2 completes full round before tagging P3…etc…

*Anyone that still struggles from the hang position must do Hang Power Cleans

*Anyone with front rack issues performs heavy Russian KBS

 

Competition

Wod will be posted at gym