Thursday's WOD - 11/13/2016


Skill:

2x20m - Walking Lunge

Burgener Warm up for Clean @ mid shin

Strength:

EMOM for 9 min:

1x Squat Clean + 2x Hang Squat Clean

**Beginning at a light to moderate weight, athletes will build up in weight over the course of the emom. Athletes should hang onto the bar for the entire complex and focus on no misses.

SCALED: 3x Hang Power Clean + Front Squat @ light to moderate weight

**Athletes still developing their squat clean will stay light and focus on technique.

WOD:

5RFT:

200m Sprint

2x - 10m Walking Lunge (20m total - down and back)

5x Squat Cleans @ 55-65%

#walkinglunge #sprint #squatclean

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