Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Working load today is at 66% of our best Front Squat, for *both* movements
BeachFit will do:
Min 1: :30 Sec of Juming Split Lunges
Min 2: 10 KB Goblet Squats
WOD: (12 Min Cap)
15 Hang Power Cleans (115/80) *BeachFit will do KB Clean
15 Barbell-Facing Burpees*
Clean weight that we are very confident we could cycle for all 15 repetitions unbroken in the first round.
*Experiment with the “jump up” burpee today.
Our aim is not to become married to any specific standard, and to be adaptable. Whether this becomes the case or not in the Open, let’s practice jumping up from our burpee today,
35/25 Calorie Row or 25/20 Cal Bike (Rowing is first option)
Rest 1:00 between efforts or partner up with someone, you go, they go.