Tuesday- “Heartbreak Kid”

Warm Up

With an Empty Bar…complete the following…

AMRAP 5 (Walk Through)

5 Front Squats
5 Strict Presses
5 Sumo Deadlift High Pulls
5 Good Mornings

Strength

Hang Power Clean (above knee) + Front squat (1+1)= 1 rep
3@ 65%,
3@ 70%,
[email protected]%,
[email protected]%

WOD

“Heartbreak Kid”

3 RFT

Recreational:

10 Front Squats (65/95)
20 Ring Rows (Make them Hard)
100 Single unders

Rx:

10 Front Squats (95/135)
20 Pull Ups
50 Double unders (150 Singles)

Rx+:

10 Front Squats (135/185)
20 C2B
50 Double unders

Extra

1. Good Mornings (For form and Strength)
6 sets x 3 Reps  (25% of back squat)

2. Unbroken double unders

10RFT

Rec- 10
Rx- 20
Rx+ 40

VOD

My child, listen when your father corrects you.
    Don’t neglect your mother’s instruction.
 What you learn from them will crown you with grace
    and be a chain of honor around your neck.

– Proverbs 1:8-9