Wednesday 201230

Skill/Strength
3 Position squat clean: 5 sets x 3 reps
1 rep from Hang + 1 rep from Below Knee + 1 rep from Floor = 1 set
*Try and increase weight through the 5 sets, and don’t drop the bar between positions

WOD
As many rounds as possible in 20 minutes
First complete 2 rounds of
25 burpee box jump overs, 24/20 inch box
50/40 cal Assault bike
25 cleans, 135/95 lb. sit-ups, GHD or ABMAT
-Then with remaining time
Max Reps: Weighted sit-ups, 10/5 lb. plate
*Partner Option

Note: Record time and reps to log.

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