January 12th 2016

TECH : Front Squats

Establish a 2 Rep Max Front Squat
Use spotters

Strip bar to 75% and perform a max rep set at that weight

 

WOD

In an 8 minute window:

50 Double Unders

Then in the remaining time, AMRAP of:

10 Unbroken Power Cleans

5 Burpee Over Bars

5 Overhead Squat 

Sport must buy in with 50 unbroken Double Unders. Fitness will get 2 attempts to be RX.

Scaled can take multiple attempts or do 3:1

Sport 50/35 \

Fitness 40/25

Scaled Manageable

All movements with bar for Sport and Fitness must be unbroken for RX 

James Davidson

ne37 1pr