Strength
5 Sets of:
Squat Clean x 3 @ Establish a 3RM for the day
Rest as needed between sets.
MetCon
“Leonardo”
AMRAP in 12 minutes of:
2/2, 4/4, 6/6, 8/8…
Squat Cleans 175/115
Chest-to-Bar Pull Ups
Barbell
To Be Announced…
Today we start with triples on Squat Cleans. This is a good opportunity to work on some barbell cycling before we will inevitably need that skill at some point over the next 5 weeks. Touch-n-go the lighter sets and stay on top of the bar after dropping it for the heavier ones. Having that discipline of staying right over the bar after dropping it will greatly decrease rest between reps.
We have some moderate weight Squat Cleans in our WOD, paired with Chest-to-Bar Pull Ups. 12 minutes isn’t short so be smart about how you approach this one, especially because you are increasing reps by 2 each round. Focus on strong hip movements for your Chest-to-Bar Pull Ups right from the get-go because if your lats get lit up too quickly, you will have a very hard time getting those elbows up when receiving the bar for the Squat Cleans.