WORKOUT OF THE DAY, JANUARY 8TH 2021

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 *

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