NEXT EVENT: LIFT OFF – CLICK ME
Strength: Front Squats, 5×3
PLEASE FOLLOW THE SHOE CHANGING POLICY,
THIS IS HERE B/C PEOPLE STILL DONT FOLLOW IT
70%, Every 2 minutes, Pause @ Parallel for 3 seconds
WOD: For Time Ladder, 24 min cap
10 FULL Squat Cleans @50% of 1RM
1 Lap Run (Indoor Mod: 15 burpees, 200M row, .3 meter Bike)
8 Squat Cleans @around 60%
1 Lap
6 Squat Cleans @around 70%
1 Lap
4 Squat Cleans @around 80%
1 Lap
2 Squat Cleans @ around 90%
1 Lap
RECORD TIME THEN
When you are finished, start to work on a
heavy Squat Clean Single until the 24-minute mark
THE GOAL IS TO LIFT A WEIGHT THAT IS NEAR OR
ABOVE YOUR 1RM. FORM IS KING.