10-20-12

8 AM WOD:

“Foundations”

Complete 3 rounds for time of:

Run 400 meters

10 Deadlifts, 155/95

20 Kettlebell swings, 53/35

30 Abmat sit-ups

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9 AM (weightlifting):

Clean & Jerk, 1 RM

Rest 3 mins between attempts

For Load:

5 X 3, Front Sqauat

Rest 2 mins between rounds

a) 5 X 3, Clean pulls

b) ME, Hand-stand push ups

Rest 1 min between sets

Note:  For the Clean and Jerk, work up to a 1 Rm with perfect form.  The jerk may be either a power jerk or split jerk.  Use that weight to begin your front squats.  If possible, increase the load between rounds.  If you are a HSPU ninja, perform your HSPU with a deficit.  Ideally, I want you to work on kipping HSPU.  There is more carry-over to the Jerk than performing strict HSPU.  The pulls and HSPUs are a super set.  Perform the pulls and go into the HSPU.  Your beginning weight for your pulls should be where you finished with your FS.

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