WOD Wed Jan 3

Strength/Skill

Squat Clean
3-Position Squat Clean (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
If there are no percentages to work off of, keep loads light to practice mechanics

Work

“Clean Shave”

3 Rounds:
15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

CompTrain

ROMWOD

Handstand Pushups
2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds

Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.