September 11

Area of focus – Keeping the core and posture together during high rep and heavy rep front squats.


A – Hang Squat Cleans – 2 reps from the high hang.

***work on dropping quickly into a great bottom position.  


B – Main Event

21-15-9 reps for time of:

Front squats 135/95, 185/125.

Toes to Bar


C – 9 min 11 sec WOD
Plank for as long as possible
When/if break perform the following for the remaining time as an AMRAP
9 push ups
11 v-ups