WOD Wed May 22

Accessory

4 Giant Sets:
7 Bench Presses
14 Floor Glute Bridges w/Barbell
21 Good Mornings
Build across sets *use as a warm-up*

Strength

5 Sets of 2 Pausing Front Squats
*3s pause in the bottom of each rep.

Set #1 - 65% of 1RM Front Squat
Set #2 - 70%
Sets #3+4+5 - Build to a heavy double

Work

“Dirt Nap”

3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

CompTrain

On the Minute x 5:
2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

“Dirt Nap”

Join Class, build to heavy for Accessory and FS