10 minutes of mobility work.
In honor and memory of Officer Shane Figueroa;
Hero Wod “Figueroa”
4 Rounds for time of:
10 Thrusters (135/95) RX (95/65)
25 KB Swings (72/53) RX (53/35)
*Prescribed weight is for CRX.
With barbell only,
(x5) Strict press, push press, push jerk.
(x5) Front squat: ¼ squat, ½ squat, full squat.
(x5) Jerk balance & On-toe Jerk unders.
(x3) Tall cleans: received in ¼ squat, ½ squat, full squat.
Then @ 50% 1 RM,
(x3) Clean pulls: from mid-thigh, above knee, from ground.
(x3) Clean high pulls: from mid-thigh, above knee, from ground.
(x3) Clean: from mid-thigh received in ¼ squat, from above knee
received in half squat, from ground received in full squat.
(x3) Complex: 1 Hang Clean from mid-thigh + 2 Split Jerks.
Then @ 75% 1RM
(x5) 1st Pull above knee with 2 second pause.
(x3) Complex: Power Clean + 2 front squats with 2 second pause
at bottom of squat.
Then, EMOM for 5 minutes: 1 Clean High Pull from ground + 1 Squat Clean +
1 Split Jerk.