Saturday “Cleans N Squats” 12-5-15

VOD

Jesus spoke to the people once more and said, “I am the light of the world. If you follow me, you won’t have to walk in darkness, because you will have the light that leads to life.”

– John 8:12 NLT

Strength

Competition
Warm Up to 85% of 1 RM Clean and Jerk

Then complete 10 reps for time

Machine 
4 sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes

All four sets should be heavy, working sets.

WOD

With 10-minute running clock, complete the following:

Row 1000 Meters
immediately followed by…
Competition
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

Machine
As many rounds and reps as possible of:
30 Wall Ball Shots (10/14)
20 Mountain Climbers
10 Push-Ups

Additional Work

1. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85%+ of 1-RM

2. Hang Cleans (135/95)
Max reps Strung together
Rest 90sec
x3