Monday 13 August

WOD:

10min. EMOM(Every min. on the min.) of:
2 Hang Squat Cleans (Start at 80% of 1RM)
-then-
5 Rounds for time of:
5 Hang Squat Clean @ 75% 1RM
3 Bar Muscle Ups

SCALES:

Gold

10min. EMOM(Every min. on the min.) of:
2 Hang Squat Cleans (Start at 80% of 1RM)
-then-
5 Rounds for time of:
5 Hang Squat Clean @ 75% 1RM
1 Bar Muscle Up

Silver

10min. EMOM(Every min. on the min.) of:
2 Hang Squat Cleans (Start at 80% of 1RM)
-then-
5 Rounds for time of:
5 Hang Squat Clean @ 75% 1RM
3 Chest to Bar Pullups

Bronze

10min. EMOM(Every min. on the min.) of:
2 Hang Squat Cleans (Start at 80% of 1RM)
-then-
5 Rounds for time of:
5 Hang Squat Clean @ 75% 1RM
3 Ring Rows w/3 sec. hold

WARMUP:

 Group drills focused on squat cleans

MOBILITY OR SKILL WORK:

Bar Muscle Up

%d