September 25th, 2019

Today’s WOD

EMOM 10

1 Min: 2 Position Clean (Hang, Touch and Go)

1 Min: 20s L-Sit Hold

+

AMRAP 15

1 Squat Clean 225/155

2 Strict Pull Up

2 Squat Clean 225/155

4 Strict Pull Up

3 Squat Clean 225/155

6 Strict Pull Up

Last week we practiced snatching and jerks, today we will hone in on the clean before next week’s weightlifting test. Focus on lifting well today and challenge yourself with the pull up.

Scaling for Intensity

  • Squat Clean → Reduce Weight → Hang Squat Clean → Power Clean + Front Squat
  • Strict Pull Up → Banded Pull Up → Double the Number of Ring Rows

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