More strength, more front squats, stronger cleans, yay. We love weight lifting 🙂 This week look for some similar stuff from last week but a bit heavier percentages.
Monday’s WOD Goals:
The Strength for today we will be performing another Squat wave in the front rack position. After the first set of 3-2-1 shoot for the Second wave to be significantly heavier than 1st. Start around 50% of 1RM then aim to be within 15 pounds from your 1rm on the last single. Also this doesn’t need to be a 1RM. Then for the Metcon these Squat Clean Thrusters (clusters) can be done in fast singles and the Burpee Pull-ups will most likely resemble more of a jumping pull-up.
Front Squat Wave:
3-2-1-3-2-1. Rest 2-3:00
– Same Concept as Back Squat from last month
– 2nd Wave should be heavier than the first
– For example,
Set 1: 3 @135
Set 2: 2 @185
Set 3: 1 @225
Set 4: 3 @205
Set 5: 2 @245
Set 6: 1 @275 (15# off PR).
Beginners: Front Squat, 6 x 4 adding weight if form permits
5 Squat Clean Thrusters (135, 95)
10 Burpee Pull-ups
Rx+:(5 Burpee Muscle-ups in place of Burpee Pull-ups)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees, No Pull-up)
*Spend 7:00 getting squat clean thrusters warm before starting the clock.