Todays Workout 18.06.14 - Squat Cleans, Back Squats

Strength

Squat Cleans - 2RM, 2 @ 95%, 2 @ 90%

Back Squats - 5RM, then complete 3x3 sets of Paused Squats @ 65-70% (3 sec pause at bottom) 

Metcon 1

EMOM x12 mins

Even: 6 Back Squats

Odd: 3 Muscle Ups + 3 Handstand Push-ups

Metcon 2

21-15-9-3

Power Cleans (145)

GHD Sit-ups

WOD

3 Rounds for Time

25 GHD Sit-ups

5 Clean & Jerks (175)