Wednesday, 5/23/2012

Warm up:  Dynamic

Strength:  In WOD

WOD:  For time:
            1-2-3-4-5-6-7-8-9-10
            -Hang Power Cleans 135# / 95#
            10-9-8-7-6-5-4-3-2-1
            -Front Squat 135# / 95#
Do not drop the bar.  Rest position is either in the hang or the rack.
Every time the bar is dropped, run a 400m. then pick up where you left off.

So first set pick up the bar, do one hang power clean, followed by 10 front squats.  Then without putting the bar down do 2 hang power cleans and 9 front squats, and so on until you do 10 hang power cleans followed by 1 front squat.

Do not scale this workout to the point that you are not running any 400m!
It is supposed to be heavy as this is also a strength workout!
If you have to scale the weight, choose a weight that would be a difficult 10 rep front squat.

Post time, weight, and # of 400m runs.