Thursday 9.11.14
A.
15 minutes working on Kipping as a skill
B.
20 minutes to establish Front Squat 1rm
C.
For time
Buy in – 200m Run
5 Rounds
2 Hang Power Cleans 205/135
4 Bar Over Burpees
5 minute minute cap
Notes:
Lateral or facing is fine on the burpees
Looking for fast and heavy on this one, you only have to perform the 200m run one time at the beginning.
Get your warm up sets for the wod in during your front squats, during some of your beginning sets drop the bar to the floor and hang power clean it back up to get an idea of what your weight for the workout is going to be.
2014 09 10