Monday -
A. 12 min Alt EMOM
A1. Hang Squat Clean; 2 reps;
- 50, 60, 70, 80, 85%, 90%
A2. Ring Dip x1 weighted
- build to tough single or Slow Negatives & support work
B. 3 Sets
Pause Front Squat; x2 reps
One set every 2 min;
C. WOD:
3 min on; 3 min off; @high effort [1x each station]
1.
5x CtB Pull UP
5x Hang Squat Clean [115/75#]
2.
5x Burpee Over Bar
4x Power Clean 135/95#
3.
5x Ring Dips
3x Squat Clean 155/105#