Monday 090814

Skill

Kipping Practice

Strength and Conditioning

A. Barbell

  • Est Heavy Clean and Jerk, then 5 x 1 @ 75%

B. MetCon

For Time:

  • Road Run
  • 45 Thrusters (Light)
  • 30 Pullups

Competitor’s Guidance

  • Pre-Work: Build to a heavy Snatch then 5 x 1 @ 75%, Then hit heavy FS 5 x 5 with a 4 sec down and 1 sec hold.
  • B. 65/45
  • Post-Work: 20 Rope Climbs for Technique

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