WEDNESDAY

Strength Development:

Squat Cleans

10 Minute EMOM

2 squat cleans/minute (heavy) OR

4 squat cleans/minute (light)

Stimulus:

· Good technique

· Strong pull, fast under

WOD

12 Rounds For Time

20 Minute CAP

·   5 Pull-ups OR 2 Bar Muscle-ups

·   4 Box Jumps (RX 24”/20”)

·   3 Cleans (RX 85/60 Kg)

Stimulus:

·   Consistent sets

·   Control your rest as there are a lot of transitions