Saturday 03/01/14

Reminder: Please use the door on the WEST side of the gym to come into the building. There are two on that side - use the one furthest to the NORTH. There are stairs to the weight room immediately inside the door.


Hang Clean
1st: Build to a heavy double (15 min)
2nd: Back off to 85% of your heavy double and perform two doubles at this weight (i.e., 85% x 2 x 2). Work on speed and technique - receive the bar in a full squat.


Partner WOD:
Each partner completes 4 rounds for time of:
10 Burpees
15 Box Jumps, 24"/18"
20 OH Reverse Alternating Lunges, 45#/25#

Partner A completes round 1, then partner B completes round 1, then partner A completes round 2, then partner B completes round 2, etc.


Finale:
2 min/leg in the couch stretch and roll on something (foam roller, PVC, rumble roller, or lacrosse ball) for 2 min.

 Mike - working on the power clean.  He had some great 

facial expressions mid-lift, but I promised not to post those pics!