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Friday, 12/20/13

20
Dec

Friday, 12/20/13

frontsquat
 
Strength/Skill:
 
EMOM (Every Minute on the Minute)
Front Squat 10 x 1
This will be heavy, from the floor.  Every minute on the minute clean the weight up and do one front squat.
 
WOD:
 
In 8 minutes, climb the ladder:
(Heavy)
Power Clean 
Front Squat
Jerk
Round 1: 1xPC, 1xFS, 1xJ.  Round 2:  2xPC, 2xFS, 2xJ. ETC.
 
Cash Out:
Turkish Get Ups.  3-5 on each side.  Challenging but with good form.  Then….
Accumulate 10 minutes in the bottom of the squat.  Good lumbar, knees out, back straight.  Use support if necessary.
 
 

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