This wod is going to prove to be a little nasty for some people. The weight is moderately heavy and the reps are moderately high. Part of the reason is to teach you how to get under the weight on your clean and have the control to squat it down. Do not be scared off by this workout as wods are always written in their most difficult form and can be scaled down to fit the ability and fitness level of the participants involved. If you are uncomfortable with the movement take the scaled routes offered instead. Good luck, enjoy and earn the rest you get for the weekend.
Squat Cleans means that after every time you clean the bar it is a full front squat after you recieve the weight. You do not have to recieve and stand and squat, but can finish the squat from where you recieve the bar. The first lift in the video clip is a power clean and the second lift in the video is a squat clean. Please notice the difference and perform the squat clean version.
3 rounds for time
30 Squat Cleans guys @ 105 gals @ 65 (MOD = Vary the weight or swap for front squats)
30 Double Unders (MOD = 75 single Unders)
30 Pull Ups (MOD = Oly Bar Pull Ups)
30 Knees to Elbows (MOD = Leg Raises)
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