7/31/2017-Beginner Workout of the Day
Warm-up: 4 Sets:
5 Power Clean from Hip
5 Power Clean from Knee
5 Front Squats
5 Press from Split
Start with two sets with empty bar. Add a small amount of weight to each set after that.
Skill: The Clean
Strength: Power Clean + Clean + Front Squat
WOD: 3-6-9-12 For Time: 14 Min Cap
Bar Muscle Ups/ Jumping Bar Muscle Ups or Chest to Bars/Jumping Chest to bars.
Sumo Deadlift High Pull, 135#/95#, 95/65, 70/55 (KB)- Or appropriate weight
2017 07 30