Team WoD for June 23rd, 2015 (GRID #4)

Group: Bergener Squat Clean

MOB: Wrists and Shoulders

WoD: For Time,  Cap 15 Minutes

1 Team member completes all rope climbs and squat cleans as a set before next team member can start their rope climbs and squat cleans as a set.  You can change your bar while your partner is working.

set 1:

4 Rope Climbs Rx) 4 climbs Scale) 12 Rope Progressions Beg) 12 Rope Progressions
8 Squat Cleans Comp) 135/95 Rx) 115/80 Scaled) 95/65 Beg) 65/45 *Scaled/Beg OK to do power clean and front squat

Then partner does the above set, and same for the next 3 sets.  If you are not using the same bar, teammate 2 can change weights while they wait to be tagged in for their next set.  Teammate can only change weights DURING the completion of their set.

3 Rope Climbs Rx) 3 climbs Scale) 9 Rope Progressions Beg) 9 Rope Progressions
6 Squat Clean Comp) 155/105 Rx) 135/95 Scaled) 110/75 Beg) 75/55 *Scaled/Beg OK to do power clean and front squat

2 Rope Climbs Rx) 2 climbs Scale) 6 Rope Progressions Beg) 6 Rope Progressions
4 Squat Clean Comp) 175/125 Rx) 150/105 Scaled) 125/85Beg) 85/60 *Scaled/Beg OK to do power clean and front squat

1 Rope Climb Rx) 1 climb Scale) 3 Rope Progressions Beg) 3 Rope Progressions
2 Squat Clean Comp) 185/130 Rx) 155/110 Scaled) 130/90 Beg) 95/65 *Scaled/Beg OK to do power clean and front squat

MOB: Roll Quads and Posterior Chain, Lax Shoulders

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