Thursday and we concentrate on ‘influencing ‘ the bar and creating enough elevation and momentum  to get underneath it. But accuracy and positioning is important so the bar doesn’t fall off the body as we try to stand it up. The wod has increasing complexity as the reps decrease and fatigue sets in to really test our mechanics.


E 2 M 5 R

1 Hang Squat Clean + 1 Full Squat Clean + 1 Cluster (Squat Clean Thruster )



” Bar Brawl ”

21 Front Squat (60/40)

21 Pull Up

15 Hang Squat Clean

15 Chest To Bar Pull Up

9 Squat Clean Thruster

9 Bar Muscle Up

CAP 12