Aloha Friday! We will do the WOD and Squat Clean strength in class today. Push Press and the remaining items will be done on your own if desired.

WOD:

#mustache

3 Rounds for Time
12 Chest-to-Bar Pull-Ups *Scale to Pullups or Ring Rows with 1 sec Pause
9 Burpees to bar
6 Front Squats 155/105lbs (Rx+185/125) *Do not go over 60% of 1RM Front Squat

-Rest 5:00 –

For Time:
36 Chest to Bar
27 Burpees to bar
18 Front Squats (185/125)

Target Time each set: sub 4 minutes 

Time Cap each set: 8 minutes

STRENGTH:

#Muscle Clean + Tall Cleans:
(3+3) x 6 sets
* Rest 60-90 seconds between sets

#Hang Squat Cleans

3 Cleans From the Above the Knee
– 2 sets @ 70% 1RM Clean
– 2 sets @ 75% 1RM Clean
* Rest 2 minutes between sets

#Push Press
– 4 x 5 reps (Add weight each set)
* Rest 90-120 seconds between sets

#Clean Pulls
– 3×3 reps @ 90% 1RM Clean
* Rest 60-90 seconds between sets *