WOD 6/24/14

JakeWODs

Workout:

L3:

10x Front Squats (165#/115#)
20x HSPU’s
30x T2B
10x Power Cleans (165#/115#)
20x C2B
30x Hollow Rocks
10x Squat Cleans (165#/115#)
20x Ring Dips
30x Wall-ball sit-ups (20#/14#)

L2:

10x Front Squats (135#/95#)
20x HSPU’s
30x T2B
10x Power Cleans (135#/95#)
20x C2B
30x Hollow Rocks
10x Squat Cleans(135#/95#)
20x Ring Dips
30x Wall-ball sit-ups (20#/14#)

L1:

10x Front Squats (95#/65#)
20x HSPU’s
30x T2B
10x Hang Power Cleans (95#/65#)
20x C2B
30x Hollow Rocks
10x Hang Squat Cleans (95#/65#)
20x Ring Dips
30x Wall-ball sit-ups (20#/14#)

 

Segmented Clean DL, 5 sets at 90%

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=322

Stop at 1″ off the floor, center of knee cap, and mid thigh. Focus on staying over the bar, begin with weight in middle of foot, and push weight back as you move up. 3 second hold at each position.