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WOD - Monday, 8/22/2016

Mobility: hips, knees, ankles, shoulders.

WU:
With an empty bar,
3 Muscle Cleans 
3 Tall cleans 
3 Squat Cleans
× 3


A. Strength: Front squat (Wave cycle, week 6]) (16 minutes)

Working sets:

1. 3 x @78%

2, 1 x @88%

3. 3 x @80%

4. 1 x @90%

5. 3 x @82%

6. 1 x @92%


Rest between 1:30 - 2:00 between sets.

These percentages are based off your most recent FS 1RM (We tested on 7/11/16).

Warm up the same way you normally would till you hit the working sets. I recommend calculating your numbers before class so you can come in ready to squat.



B. Conditioning:
For time:
10 Squat Cleans (135/95)
20 T2B
8 Squat Cleans
16 T2B
6 Squat Cleans
12 T2B
4 Squat Cleans
8 T2B
2 Squat Cleans
4 T2B

Time cap: 14 minutes. 

Each squat clean starts from the floor and has a full squat.

Extra credit: GHD Sit-ups 
5 × 15-25
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