July 10, 2015 

July 10, 2015

Warm Up-

3″ Jump Rope

5″ AMRAP (Warm up pace):

10 Barbell Front Squats

:30 Bottom Front Squat Hold

10 Barbell Hang Power Clean

:30 Pull Up Bar Hang

Strength-

6 Sets:

1 Pause Front Squat (24×1) + 2 Front Squats

Rest Exactly 2″

*Goal is to go heavier than last weeks Front Squat weight!

WOD-

3 Rounds:

5 Hang Squat Cleans 155/105

10 Pull Ups

-Then:

100 Double Unders

-Then:

3 Rounds:

5 Hang Squat Cleans 155/105

10 Pull Ups

For Total Time!