Crossfit

A) Front squat 5×6 reps.
Start 1st set @65% + ascend in weight each set as form allows.
Superset with accessory movement of choice
B) 7 minute EMOM: minute
1) 7 power cleans + 1 jerk
2) 6 power cleans + 2 jerks
3) 5 power cleans + 3 jerks
4) 4 power cleans + 4 jerks
5) 3 power cleans + 5 jerks
6) 2 power cleans + 6 jerks
7) 1 power clean + 7 jerks (135/95lb)

Rx-Plus

155-185lb/105-135lb

WOD Notes

Today we are doing an EMOM that will test your barbell cycling technique and efficiency. The intention is to chose a weight that is challenging but that you can get through the complex unbroken, so that you get enough rest before the following round. If you are not moving well and efficiently on the power cleans and jerks, you will burn out prematurely. Make sure you catch each power clean in a quarter squat with the hips back and ensure that you push jerk each rep and not push press it.