Cleans and Front Squats

December 11th 

SKILL

Fitness: EMOM Clean complex- Deadlift to pockets-descend and complete 2 sec pause at knee- descend and complete 2 sec pause at low hang + squat clean 

EMOM 12 mins

PERFORMANCE:

Ladder Front Squats taken from the ground x 3 rounds

*IF YOU COMPLETED ALL THREE LADDERS FROM THE GROUND AT THE SAME WEIGHT THIS WEEK- GO UP IN WEIGHT NEXT WEEK! 

WE ARE SEEING SOME BIG GAINS ALREADY!!

WOD: 

10 Min AMRAP

30 Double unders

10 Hang Power Cleans 135/95

10 Box Jump over