WOD

METCON

STRENGTH
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
*build
 
FOR TIME
20 Squat Cleans for Time
at 80% of above complex

MASTERS

STRENGTH
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
*build
 
FOR TIME
20 Squat Cleans for Time
at 80% of above complex

MOVE

STRENGTH
Squat Cleans
5 x 1 Squat Clean + 1 Front Squat
*build
 
FOR TIME
20 Hang Squat Cleans for Time
at 80% of above complex

WOD GUIDANCE & GOALS
TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the squat clean and front squat. Focus on the PULL UNDER for the squat clean, and keeping your eyes and elbows up on the front squat. You’ll then take five attempts at building to a heavy complex, only adding weight if your mechanics are spot on.

THEN, you’ll take 80% of your heaviest lift, and use that to do 20 squat cleans for time. Do single reps, and try to get back on the bar in a 3-2-1 countdown. Target sub five minutes.

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