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Strength – 18 minutes
You have two options today. Whether it is a second chance or you missed Friday’s back squat day, you can either take this 18 minutes and work to a 1 rep max back squat OR complete this below, during this time frame.
Option 1 – 1 rep max back Squat
Option 2 – Every 3 minutes, from the ground, complete the complex 1 squat clean + 2 front squats, building in weight as you go (6 sets)
Conditioning WOD – 12 minute EMOM (3rds)
Min 1: 7 Squat Cleans 225/155
Min 2: 14 Bar Over Burpees
Min 3: 7 Ring Muscle ups (scale below)
Min 4: 14/10 Calorie Row
*Scale squat cleans with a power clean + front squat OR with light weight – the weight should be heavy enough to only do 1-2 reps at a time without breaking, but yet still move quickly
*Scale Ring MUs with bar MUs or 2:1 chest to bar pullups, pullups, jumping pullups or banded pullups
*Any movement where the minute laps you, next time you are at that movement, do as much work as you can in 50 seconds, and rest until the next movement starts
Post which option you chose with your 1 rep squat or complex weight and also whether you RXd or scaled the EMOM and where you scaled. Remember to download Sugar WOD on your phone to join the CFR family online and track your weights and scores!