Tuesday August 9th WOD

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats

Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that #

Conditioning:

Every 2 Min for 16 Min: 5 Deadlifts (185/125) (165/115) (155/105)( 135/95) 3 Squat Cleans

Rest remainder of the 2 min.

The weight you choose will be determined by your Squat Clean

*If you are unable to perform squat cleans you may sub 3 Front Squats

****The weight you choose for this is going to be VERY individual, so don't worry too too much about RX or not. Chose a weight that is about 70-75% of 1 RM Squat Clean.

-For the deadlifts - the goal would be to do all 5 - touch and go. After the deadlifts you can drop the bar and rest.

-Cleans can be in singles if necessary - but make sure you are getting 30 seconds of rest before the next round. IF you are not, lower the weight.