Friday April 25, 2014

David provided this WOD for Friday. It will help with those needing to work on form for cleans as well as just getting some more practice with them.

Warm up

Stretch

Run 400m

2 rounds of:

   10 air squats

   5 strict pull ups

Go over front squat and clean form. Practice.

Strength/Hypertrophy

1) Front Squat: 4x8 @70% - work to a heavy 8 on last set

2) Front Squat: 1x20 @55% - back off set

Metcon 1

"Death By Power Clean"

EMOM complete 1 more Power Clean, 135/95

For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  Post scores as total rounds + partial reps.

Metcon 2
3 Rounds
  12 Toes to Bar
  16 OH Walking Lunges 45/25
  20 V Ups

cash out: 100 double unders