Power Cleans and Front Squats

Warm up: 10 min. Bergener Warm up with PVC pipe

Strength: Find heavy squat clean complex

1 squat clean from hang

1 squat clean from above the knees

1 squat clean from floor

Results: 2 sets each at 96#, 115#, 166#.

WOD: For time

200 jump rope singles buy in

21-15-12-9-6

Power Clean, heavy

Front Squat, heavy

Results: 25 min time cap. Round of 12 completed before time cap.

Post WOD: For time

100 Abmat sit-ups

Results: 10:03

Front Squats, Abs, and Double Unders

Warm up: Stretch + jump rope singles

Strength: Find 1RM Front Squat

Results: 45# for 5

135# for 5

135# for 5

185# for 3

225# for 1

245# for 1 PR*

255# attempt/went halfway down and came right up. Don’t count but figured I’d try.

WOD: 5 Rounds for time

10 Front Squats, 115 lbs

30 Abmat sit-ups

20 double unders

Results: 32:20

Double unders get real tougher as I go deeper into the rounds.