11/13/2017

A) Pause Back Squats

5 x 2 @ 80%

B) Clean & Jerks

(squat clean & split jerk)

5 x 3 Building

C) Conditioning:

21 - 15 - 9

- Power Snatch (95/65)
- HSPU
- Weighted Ab Mat Sit Ups (53/35)

-WOD BREAKDOWN-

A) Last week pause squats. There should be a 2 second pause at the bottom of every rep.

B) If you did the clean & Jerks last week, try to work up 5-10 lbs heavier than last week. If not, then start at about 50% of your maximum and gradually build a little heavier through your 5 sets. The goal is not to work up to a 3 RM, but it should be heavy.

C) If you plan to scale this WOD, then chose a weight or movement or rep scheme that allows you to move quickly.

Alternate Movements in the event an injury or mobility issue is preventing you to do the original movement:

Power Snatch - Power Clean
HSPU - HR Push Up
Weighted Sit Up - Regular sit up or leg raises