S/S/S:

Power Clean + Front Squat

2X60%, 2X70%, 2X75%

% based of 1RM from 10Aug2017

video courtesy of Will Flemming

On this cycle, we will focus on fast, precise power cleans followed by a good front squat.  1 power clean + 1 front squat = 1 rep.  You can try going touch and go, but if form begins to break down, drop the bar after every front squat and re-set before doing next power clean in the set.

WOD:

12 Min AMRAP

8 Front Squats (155/105)

40 double unders

Scaling Options:

Front Squat ->as needed (goal is go unbroken)

Double Unders -> Attempts through 40 rope contacts -> 40 Penguin Jumps

Cool Down:

Front Rack Stretch x 2 min per leg

Heel cord mash x 2 min per side