WoD for March 13th, 2014

Group: Burgener Squat Clean

MOB: Wrists and Shoulders, Squat Depth

Strength: Warm-up to your heavy Squat Clean; Rope climb technique

WoD: For Time

Notes: A cone will be placed between the pain cave and the main hall. After doing your squat clean(s), you need to round the cone before going to the rope. From the rope, you can go directly to your bar. This will ensure that no one gets a set up advantage.

You will need to set up your station so that you change your own weights for each round of the cleans.

1 Squat Clean (185/130) a) 155/110 b) 135/95
5 Rope Climbs a/b/c) x3 Rope Progressions
2 Squat Cleans (175/120) a) 135/95 b) 115/80
4 Rope Climbs
3 Squat Cleans (155/110) a) 115/80 b) 95/65
3 Rope Climbs
4 Squat Cleans (145/100) a) 95/65 b) 75/50
2 Rope Climbs
5 Squat Cleans (135/95) a) 75/50 b) 65/45
1 Rope Climb

MOB: Roll quads and lats

Coach’s Tip: If you don’t have your squat clean yet, a Power clean and a front squat will suffice for a scale down from what the weight says.

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