WOD Wednesday 5/22/19

Posted on Posted in WOD

Lifting-

Part 1-

2 RM Pause Front Squat

Part 2-

1RM Hang Squat Clean

WOD:

“Dirty Nap”

3 RFT: Hang Squat Cleans and Lateral Burpees Over Bar
3 rounds for time of:
15 Hang Squat Cleans, 115/80 lbs
15 Lateral Burpees Over Bar

**STRENGTH MOVEMENTS
20 minutes to work through the two strength movements
Pausing Front Squats are from a rack and include a 2 second pause in the bottom
Hang Squat Clean starts from the floor
***“DIRT NAP”
Looking to complete this in 10 minutes or less
Choose a weight you can complete in 2-3 Sets (8-7, 6-5-4, 5-5-5)
No need to stand all the way up on burpees