Wednesday 11/19/14....Cleans and DUBS

Choose the OPEN or an old METCON:

2015 OPEN ATHLETES

1. EMOMx6
Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even: 40 Double unders

2. EMOMx6
Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders

3. EMOMx6
Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders

4. Squat
8×4 Front Squats, across

or.....

METCON:

4 Rounds for time: 

Run 200
15 Front squats (95/65)
15 Hang power cleans (95/65)
15 shoulder press (95/65)