WOD Mon Aug 10

Strength

Front Squats

Set 1: 2 Reps @ 88% of 1RM Front Squat
Set 2: 4 Reps @ 83% of 1RM Front Squat
Set 3: 6 Reps @ 79% of 1RM Front Squat
Set 4: 8 Reps @ 76% of 1RM Front Squat
Set 5: 10 Reps @ 70-75% of 1RM Front Squat

After warming up to your starting set, a running clock will be set for 12 minute to complete the 5 sets.

Work

“Granola Bar”

AMRAP 12:
7 Bar Muscle-ups / Strict Pull-ups
7 Lateral Burpees Over Bar
7 Clusters @ 135/95
7 Lateral Burpees Over Bar

Bar muscle-ups and any regressions of this movement should be modified so that you can complete the work unbroken for the first two rounds. Cluster = clean + thruster (to the ground for each rep). Scale to get through 4+ rounds.