Overhead Squat work + Pulls and Pulls and Pulls

Nov 12, 2017 | WOD

CrossFit ATR, CrossFit ATR North – Barbell Club

Overhead Squat (Build to a Heavy Double)

Then back off in sets the same way you built up. Minimum of 7 sets to get to max, with 6 sets back down.

E.g. 60×2, 70×2, 80×2, 90×2, 100×2, 105×2, 110×2, 105×2, 100×2, 90×2, 80×2, 70×2, 60×2

25 minutes to complete

Clean w/ Pause at knees (Build to a Heavy Single)

Clean w/ Pause at knees
2 second pause above the knees.

15 minutes

Clean Pull (5×5 @ 65%)

5 second descent down EVERY rep. Straps encouraged.