Every 30 seconds for 6 minutes

2 Front Squats @ 50% 1rm

[rest 5 min]

Every minute for 8 minutes

2 Strict Presses @ 60% 1rm

[rest 5 min]

Tabata Push-ups

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Another change for you.  If you missed yesterdays WOD, good.  I screwed up and programmed Presses in 2 days in a row.  Complete mistake.  So I changed things up and created this:

On the minute for 12 minutes perform the following sequence

1 Clean

2 Front Squat

3 Push Press

RX is 135lbs, but you can go heavier.

The object is to move from one movement to the next as fluidly/efficiently as possible.  Clean moves into the Front Squat (creating a Full Squat Clean) Front Squat moves into Push Press (creating a Thruster).

[rest 5 min] – use this time to open up those wrists

Tabata Push-up, 20 sec On 10 sec off, 8 rounds

[rest 3 min] – this next part is for you hard chargers, and from yesterday

10 rounds with 30 seconds between rounds

3 Hang Power Cleans

1 20 yrd Short Shuttle

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