Box open today & tomorrow!

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Skill:

. 10 Minutes to find a "heavy" complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk  

• Remember there IS a difference between "Heavy" & "Max". When going for Max its everything you have in you. Sometimes form can deviate but so long as you are safe  it may be fine & acceptable. Going Heavy means that it is the highest load we can get without ever losing technique, position or form.
• In the slow lifts (Squats, Deads, Presses & variations) there should NEVER be any misses on a "Heavy". In the fast lifts (Snatch, Clean, Jerk & variations) there may be 1 or 2 misses but it would be because of a lack of focus, NOT because of the load.
• We don't always like to put specific percentage labels on this stuff but if we had to we would say today would be around 80-90% of your max clean & jerk.

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WoD: For Reps:

. Get as far as you can in 15 Minutes:   30 Power Cleans (52.5kg / 37.5kg) 30 Push Jerks 30 Calorie Row 20 Power Cleans 20 Push Jerks 20 Calorie Row 10 Power Cleans 10 Push Jerks 10 Calorie Row 5 Power Cleans 5 Push Jerks 5 Calorie Row  

• If you make it through all 195 reps then note the time which it took & stop there.

      . Post load from part A & then Wod score to comments.

Great to see Jason & Ellie and Sim & Steph hitting the pool for the Swim WoD posted earlier this week!! Great work guys!

Have YOU been hitting up the Home WoD's? If so let us know & post it to our FB page!

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