Forge Fitness – WOD
3 Position Squat Clean
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
High Hang, Above the Knee, Floor
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)
Complete a set every 1:30
Hold on to the bar until all 3 reps are complete
Push Jerk
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *
Workout (Time)
Buffalo Wild Wings
12-9-6
Hang Squat Clean (155/105)
Burpee Chest to Bar
Time cap: 10 minutes