Wednesday March 18th

A. Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Tuesday, March 3.

B. For time:
3 Hang Squat Cleans (135/95)
6 Chest-to-Bar Pull-Ups
6 Hang Squat Cleans
12 Chest-to-Bar Pull-Ups
9 Hang Squat Cleans
18 Chest-to-Bar Pull-Ups
12 Hang Squat Cleans
24 Chest-to-Bar Pull-Ups

HOME GYM WOD
WARMUP
8 Minutes For Quality:
20 Single Unders
15 Shoulder Taps
10 Pass Throughs
5 Inchworm to Push-ups

AMRAP 6:
2 Single DB Reverse Lunges, 20 Double-Unders
4 Single DB Reverse Lunges, 20 Double-Unders
6 Single DB Reverse Lunges, 20 Double-Unders
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Single DB Power Snatches, 20 Double-Unders
4 Single DB Power Snatches, 20 Double-Unders
6 Single DB Power Snatches, 20 Double-Unders
Continue to add (2) power snatches per round

Scoring - Enter your last completed round, plus reps
* Example - If you completed the round of 12 power snatches + 20 DU, and completed 6 more power snatches by the time cap, your score is 12 + 6
DB Power Snatches will be alternating each rep

HOME GYM (NO EQUIPMENT)
AMRAP 6:
2 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
4 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
6 Odd-Object Reverse Lunges, 20 Lateral Hops Over Odd-Object
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:
2 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
4 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
6 Odd-Object Ground to Overhead, 20 Lateral Hops Over Odd-Object
Continue to add (2) power snatches per round

How to Create an Odd-Object - (youtu.be/babynjrLqbg)
Odd-Object Reverse Lunges Video
Odd-Object Ground to Overhead Video