• Coach Rob

WOD for Saturday 190406


In Teams of 3, 30:00 Time Cap: 100 Pull-Ups 100 Overhead Squats (75/55) 80 Box Jump Overs (24"/20") 80 Thrusters (95/65) 60 Toes to Bar 60 Front Squats (115/80) 40 Burpee Box Jump Overs (24"/20") 40 Clusters (135/95) 

*one person working at a time

Comp Work

On the 1:30 x 7 Rounds: 1 High Hang Squat Clean (pockets) 1 Hang Squat Clean 1 Front Squat 

On this clean complex, this is intended to be unbroken once the bar comes off the ground for the first high hang clean. This first high hang position is just above mid-thigh, high on the body. The hang position, the following rep, is taken from the knee level. Lastly we finish with the single front squat 

Pausing Front Squat plus Split Jerk

5 Sets

1 Pausing front squat (5 sec in bottom)

1 Split Jerk

Start at 60% and build to heavy

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