Slowing things down a bit, but ramping up the intensity with load and complexity. Lots of time to prepare well, iron out the kinks and attack this wod, scaled or prescribed with 100%. Fluency, timing, balance and rhythm will be our focus.


E 2 M 5 R

1 Hang Squat Clean + 1 Full Squat Clean + 1 Push Jerk



” 11.3 “


Squat Clean + Jerk (75/50)

*In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.