Warm Up
- Coach warm up
Strength
- Complex 8 min EMOM increasing weight 60%
- Hang Squat Clean + Front Squat
WOD
- Min :0-2min:
- Max reps Hang Squat Clean 135/185
- Min 2-3 rest:
- *Min 3-5
- Max reps Front Squat 135/185
- *Min 5-6 rest:
- Min 6-8:
- Max toes to bar
- *Min 8-9 rest
Min 9-14 min : *at the 9 min mark Athletes will have 5 min to find a 1 rep max hang squat clean and will go directly into a one rep max Front Squat (Athletes must not drop bar, athletes must stand up and complete 1 rep max hang squat clean before performing front squat 1 rep )
HIIT/Conditioning option posted daily at the box
