Workout Friday 18 June 2010

Strength/Skill
High Pull 5/5/5

Clean Grip High pull. Same basic movement as the snatch grip high pull only your hands are placed just outside your legs. Deadlift the bar and just as the bar passes your knees, jump as high and explosively as possible. Putting as much pop as possible into the top of the movement. Keep elbows high and on the outside. This movement is basically a power clean but you don't catch the bar in the rack position. The idea is to throw the bar as high as possible.

WOD
3 rounds for time:
Advanced: run 400m
                  21 box jumps (M24"/F20")
                  21 pull ups

Intermediate: run 400m
                      21 box jumps (M20"/F16")
                      21 pull ups

Beginner: run 400m
                 15 box jumps (M16"/F12")
                 15 Pull ups (can be kipping, jumping or horizontal row)

All levels finish with one minute aggregate front lever practice