STRENGTH:
Tempo Overhead Squat (20 Minutes)
4×4 @ 45% of 1RM
*The challenge today is TEMPO. I want each rep to be 3 seconds into the bottom and 3 seconds on the way up. 6 Seconds total. Control each rep! Not heavy, but the tough part is the time under tension. This should really help you build good positions.
WOD:
5 Rounds for Time:
20 Hang Power Cleans (95/65#)
20 Burpee Pull Ups
Time Cap = 20 Minutes
*The hang power cleans should be no more than 2 sets any round so scale accordingly. For the burpee pull ups, you may jump into the pull ups… I recommend it. If you don’t have pull-ups, do 20 Burpees then 20 Ring Rows.
*Spend extra time rolling out and stretching! It’s been a tough week. 😊
CrossFit Reserve 