Wednesday 150617

Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

Competition:
A. Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
D. Class WOD