Monday, March 20, 2017


10 x 2 Power Clean + 2 Front Squats @ 70-75% of Clean 1 RM

2 x 30 m Barbell Front Rack Walking Lunges

200 m Run
10 Front Squats (115/75)
10 Lateral Jumps Over the Bar
10 Hang Power Cleans (115/75)

Post WOD
100 Abs

Tip of the Day
Todays focus is speed and engine work.  For the power portion, we are looking for explosive hips on the power clean and then 2 fast front squats.  However, this does not mean "fall" into the bottom of your squat.  Work on pulling yourself down to the bottom and then being explosive on the way up.  The WOD is all about engine work, go unbroken, be fast!