WOD NOTES
Positional practice with a squat focus.
Fitness
15 minutes
working on OHS positioning/mobility
Back Squats (3 sec pause at bottom)
4 x 3 @75%
Performance
15 minutes
Triples of OHS with clean grip
Back Squats (3 sec pause at bottom)
4 x 3 @75%
Sport
Split Jerk (2 sec pause @bottom of dip)
3 x 2 @65%
3 x 1 @75%
3 x 1 @80%
Clean with 2 pauses (1″ off floor & below knee)
3 x 1 @70%
3 x 1 @75%
3 x 1 @80%
Front Squats (3 sec pause at bottom)
4 x 2 @80%
