13 Jan 2016

Warm Up: 7 mins
Lower body lift prep
10 rnds 5 sec bottom of squat 10 sec rest, form check

REVIEW:  FRONT SQUAT 5 mins

Set Up:  Feet/torso
Elbow position:  using a dowel you will go from dowels down at waist up to rack position and reset on coaches mark, coach to ensure upright torso position and higher than you think necessary elbows
Bottom position:  Feet/knees/chest/elbows

Front Squat:  20 mins
4 x 4 @ heaviest weight possible , 2 min rest btwn sets

Review Hang Power Clean 5 mins
Set up/pull/receive position

WOD:  20 mins
EMOM
ODD:  5 Hang Power Clean Rx: 135/95  Rx2: 115/75  Rx3: Dumbbells
            5 Over barbell burpee (start with burpee)
EVEN:  50 DU  Rx2:  30 DU   Rx3:  Attempts

Your score will be the number of missed rounds where you did not complete all of your work so scale appropriately!