7-30-2016

Lift:

Clean and Jerk Complex

1 Squat Clean
2 Front Squat
1 push jerk


Start @60% of 1 rm Clean and Jerk and build by 10/5# until failure to complete the set unbroken is reached

Skill:

5 rounds
3 front squats @225/145 w 5 second hold at the bottom
100m sprint

rest 1 minute between rounds

WOD:

3 rounds for time
20 handstand pushups
20 Kb swings @70/53
20 burpees
20 sumodeadlift high pulls 70#/53# KB 

Kipping Practice  Photo Cred: Morteza Saftaja

Kipping Practice 

Photo Cred: Morteza Saftaja