For time:
– 21 overhead squats (75/45lb)
– 21 hand release push-ups
– 100m run
– 15 overhead squats
– 15 hand release push-ups
– 100m run
– 9 overhead squats
– 9 hand release push-ups
– 100m run
For time:
– 21 overhead squats (75/45lb)
– 21 hand release push-ups
– 100m run
– 15 overhead squats
– 15 hand release push-ups
– 100m run
– 9 overhead squats
– 9 hand release push-ups
– 100m run
Elements Day 5:
– Squat Clean
– Snatch Intro
WOD:
5 Rounds of…
– 15 deadlift (185/135)
– 15 toes to bar
5 Rounds for time:
– 10 thrusters (95/65)
– 10 box jumps (24/20)
– 10 weighted sit-ups (25/10)
– 100 m run
Today we are working on the hang power clean and its progression, the med ball clean. The clean is useful in its ability to lift the bar to the rack position (like in front squats), without putting strain on the back. Watch closely as Jerry breaks down a proper med-ball clean technique. It’s all in the hips!
Form Work:
– Sumo Deadlift High Pull
– Medball Clean
– Clean
Metcon:
– Tabata overhead squat (resting in squat every 10sec.)
– 400 m run
* take the lowest rep count of all eight rounds and subtract it from your 400m time in seconds
Elements Class 3:
Push Jerk
Overhead Squat
Kipping Pullup
20 min AMRAP
5 Man Makers
10 Squats
15 Toes to bar
200m Run