Thursday November 19th- IWT- Cleans
Oly Technique Work- 5x- bump up in weight
1x Clean Pull off ground(boost up NOT out, shrug, keep bar close, get tall)
1x 8sec Clean
2x Front Squats
1x Dip Pause, Jerk
WOD- 3 Rounds- rest 90sec between rounds
7x Squat Cleans (135/95#) (scale to power)
:30sec Max Box Jump Overs (on box and off other side as fast as possible, hips do not have to open)
REST 2 min
50x KTE/T2Bar For Time!
Score= Weight AND highest round of jump overs!
Post Work- Cool down row/jog.
Glute Stretch, Pigeon Stretch, Prone Cobra.