Tuesday, November 8, 2016

Power

6 x 2 Back Squat with a 3 sec. pause at the bottom @ 75%

Accessories
2 Rounds:
1a) 10 per leg front rack barbell step ups
1b) 20 sumo stance dimel deadlifts @ 35% of deadlift 1 RM

WOD
3 RFT
200 m run
10 hang power snatches (95/65)
8 chest to bar pull ups

Tip of the Day
Kipping chest to bar pull ups require the same strength prerequisite as regular kipping pull ups, strict.  In order to do a strict chest you bar, you need to look up and literally lead your chest into the bar by pulling the elbows back hard.  Many people make the mistake of looking straight ahead and not leading with their chest.  This movement will get you a pull up but leave you way short on your chest to bar.