Tuesday –
A. 12 min Alt EMOM
A1. Hang Squat Clean; 3 reps;
--50, 60, 70, 80, 80-85, 80-85%
A2. Ring Dip x3 weighted or Slow Negatives & support work
B. 3 Sets
Pause Front Squat; x3 reps
One set every 2 min;
C. WOD:
4 min AMRAP @high effort!
15xBurpee
15x Pull Up [CtB for advanced]
Rest 4 min
4 min AMRAP
20x Wall ball
10x Pull Up