W.O.D

TUESDAY, OCTOBER 16

BB Skill and Strength:
EMOM(3) - 3 Tall Squat Clean (start with knees/hips extended, there is no dipping, just dropping under)
EMOM(3) - 2 Hang Squat Cleans
8 minutes - Heavy Single Squat Clean from floor

* compare to:8/20/18

WOD - AMRAP(8):
30 DU’s (1/2 attempts or 60sec of attempts)
5 Front Squats (60% of top clean)
10 KB Swings 53#/35# (35/22#)

Post WOD - knee health. Eccentric knee flexion. 3X10. 4 seconds/ 3 seconds

https://www.youtube.com/watch?v=YyPmWw4o3nc