Today WOD has both a strength section and a work out. In the strength section, the focus is technique and efficient barbell movement. All the lifts are meant to be clean in this section. No train wreck catches or star fishing allowed. We will take the same barbell complex into the metcon along with toes to bar and a max barbell front rack hold. You will have 1:30 to work before taking a 30 second rest. Looking for a moderate load on the barbell. A good rule of thumb is 70-75 percent of the weight you performed in the strength section.

STRENGTH

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean

2 Front Squat

1 Hang Squat Clean

WORKOUT
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Front Rack Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.