EMOM 12: Hang Cleans, Front Rack Lunges

Pause Front Squat - 5RM

Athletes will have 12 minutes to establish a daily 5RM Front Squat with a 2 second pause at the bottom of each rep

-then-

2 x 5 w/pause @ 80% of the daily 5RM

WOD

Every minute on the minute for 12 minutes, alternate between:

EVEN - 7 Hang power cleans (115/85)
ODD - 8 Front rack reverse lunge steps

*Athletes will have the option to increase their load if their coach agrees to 135/95 for both movements.