Hey Friends!

Holy leg pump!  I haven’t been that uncomfortable after a WOD since Fran, or maybe a 500m max out row, ooooh or the 2 minute max slam balls.  If you every want to know what dying feels like:  sub 4 Minute Fran, rest 1 minute, all out 500m row, rest 1 minute, 2 minutes for max slam balls (40/30), rest 1 minute, yesterdays WOD.  You can call me from the hospital to thank me 😉

Now for a little less squatting and a little more aggressive hip hinging (not that kind… pervert, haha).  Remember, big beautiful finish on the Power Clean – you’re bringing the bar to you, not going to the bar.  Stay upright on the jerk and the pause should really reinforce the proper depth of the dip, and the proper posture/positioning of the dip.  Don’t mess it up!

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Strength:

Every 30 seconds for 8 Minutes:
1 Power Clean + 1 Paused Jerk (pause at the bottom of your dip)

*Your Chest should be high, weight in the heels, chin out of the way, bar supported by your shoulders (not your wrists).

Metcon – Swingy-Pressy

10 Rounds for time:
10 Kettlebell swings (50/35/25)
5 Push presses R arm (same)
5 Push presses L arm (same)