Wednesday 6-14-17 WOD

Wednesday 6-14-17 WOD

CrossFit:
Hang Squat Clean 3-3-3-3-3-3-3

Once you get to approximately 75-80% of your 1RM hang squat clean consider that your first set of three.

Maintain a hook grip for all three reps if possible.

Rest 3 Minutes between sets.

Fitness:
Double Bell Clean + Front Squat 3-3-3-3-3-3-3

Athletes will pull bells from the ground and receive the bells in the rack position for the first rep. Once the bells are in the rack position perform a front squat. Your second and third clean will not be from the ground but from the back swing.

Build to a heavy weight and rest 2-3 min between sets.