Power:
Cleans (Full)
5-4-3-2-2-1-1
WOD:
AMRAP 6
5 Pull Ups
7 Box Jumps
9 KBS
Then:
AMRAP 4
Double Unders
Our Power Focus this month is the Clean (yes, full squat clean). We are going to start off the month by working on some heavy cleans. A very common error I see with the clean is an early elbow bend. Make sure those hips are fully opened, you shrug your shoulders (so you’ve now reached triple extension), and THEN the elbows come through to make that nice front rack position for the bar to rest on.
We will continue our Friday workout by adding one more rep to each movement. This is going to start getting tight time wise. You will have to push hard and move quickly to get everything done in a minute. Don’t expect to have a lot of rest today, but it is only 6 minutes.
We’ll put equipment away, grab our ropes and work on double unders for 4 minutes – again trying to beat your reps from last time.
We are talking about 11 minutes total from start to end, but it will be a quick, powerful, hard hitting 11 minutes. We have been working up to this for awhile – you are ready for this.
100 Days of Fitness
Day 93 Challenge
What do you do to avoid temptations with food? = 2 points
We all can try as hard as we want, but temptations are everywhere. How do you deal with food temptations? Do you have a plan of attack to avoid them?