Monday, May 8, 2017

Power

Front Squat
Minute 0-2: 5 Reps @ 50%
Minute 2-4: 3 Reps @ 60%
Minute 4-6: 1 Rep @ 75%
Minute 6-8: 1 Rep @ 85%
Minute 8-11: 1 Rep @ 95%
Minute 11-14: 1 RM

WOD
For Time:
8 Bear Complex (135/95)
200 m Run
6 Bear Complex
400 m Run
4 Bear Complex
600 m Run
2 Bear Complex
800 m Run

*Compare to 3-31-15

Tip of the Day
If you do the "Bear" strict, it is a power clean, a front squat, a push press, a back squat, and a behind the neck push press.  If the standards will allow it, you may do a squat clean thruster into a back squat thruster.  When you have multiple reps of them to do, that is the most efficient way to get them done.  Using your legs out of the bottom of the squat to drive it over head will save your shoulders for the later rounds.