Snake Bite

Snake Bite

Score Type:: Total Time

"It's not always that we need to do more but rather that we need to focus on less." 

1) Tempo Front Squats (Week 4 of 4) 
9 sets of 1 Tempo Front Squat 
There are 3 pauses in each repetition.
3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel...maintain solid front rack position. 
Sets 1-3 - 1 Rep @ 55% of 1RM Front Squat 
Sets 4-6 - 1 Rep @ 60% of 1RM Front Squat 
Sets 7-9 - 1 Rep @ 65% of 1RM Front Squat 

2) "Snake Bite" (3 options today) 
For Time:
21-15-9
Squat Clean (95/65) 
Chest to Bar Pull-Ups
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WOD Option A: (Scaled)
For Time:
15-12-9
Power Clean (95/65) 
Front Squats (95/65) 
Chest to Bar Pull-Ups 
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WOD Option B: (scaled)
For Time:
15-12-9
Power Clean (75/55)
Front Squats (75/55)
Pull-Ups