WOD
In groups est:
3 RM Pause Front Squat
Pause is for a partner count of 3 secs
*14 Min cap
7 Mins to Load
Complete 6 Rounds for the time of:
3 Ring MU / 3 C2B pull ups and 3 ring dips
6 Hang Power snatch @ 60 / 40 – 70 / 50
3 Bar Mus – 3 C2B pull ups and 3 push ups
6 Hang Squat cleans @ 60 / 40 – 70 / 50
*19 Min cap
BARBELL
Clean & jerks
In 18 mins est a MAX Clean & Jerk with a twist
3 secs pause at the knee
3 secs pause in the bottom squat
3 secs pause in the jerk receive
At load – 15 % est a RM Front Squat
At load 3 rounds of pause clean game
FHT
A1) 10 alt front rack step ups
A2) 10 alt front rack reverse lunges
B1) Cossack squat and press
B2) L-sit wipers 10/side
C1)SL cross body DL 6/leg
C2) Seated gd morning x10
D) Leg pump grind