3 rounds, increasing weight by feel
Alternate sets between exercise A and B.
A. 5 Front Squat with straps or keep hook grip on the bar at all times.
-3 second pause in bottom of squat/rep
-can be heavy if quality maintained
B. 5 Jerk Press by feel
-this is a strict press using the jerk set up and head movement that you use and not necessarily your strict pressing technique
3 rounds, increasing weight by feel
Alternate sets between exercise C and D.
C. 3 High Hang Clean set up into extension followed by 3 High Hang Clean
-the high hang clean is a squat clean.
Don’t go heavier than 50% 1RM clean
D.3 Push Press with pause at the bottom of the dip position
(13 min cap)
WOD
27-21-15-9 reps for time of:
-Row (calories)
-Thrusters (95/65)