Wednesday – 15Jan2020

Wednesday – 15Jan2020

Wednesday – 15Jan2020

Paused Front Squat (7×5)
Pause for 2 Seconds below parallel with tightness and control – not bottomed out and no bouncing
Rogue Qualifier 20.2 (Time)
3-6-9-12
Pull Up
Squat Clean (135/95lb)
Immediately into
12-9-6-3
Bar Muscle Up
Squat Cleans (185/125lb)
12 minute cap
–Add 1 second for every rep you had left at the 12 minute cap–

L3: Jumping pullups or muscleups (115,75)(165,105)
L2: C2B instead of muscle ups, banded pullups (95,55)(135,85)
L1: (75,45)(115,65)

Cash Out
Leg Strength:
Accumulate 5mins in a wall sit, rest as needed when taking a break