Wednesday 9/19/12

Buy In:

Clean and Jerk

10 Minutes

WOD:

4 Rounds

200M Run

21 Kettlebell Swings 53/35

12 Overhead Squats 95/65

Cash-Out:

Handstand Walk

For today’s buy in we are going to work on the clean and jerk for 10 minutes.  Use this time to either establish a close to max lift or practice technique work.  Either way, lets try to go a bit heavier than we have in the past weeks.

For the workout we are going to perform 4 rounds of a triplet of kettlebell swings, overhead squats, and running.  The run is designed to be short and fast, so you don’t spend much time letting this slow you down.  The idea is to hurry back to the kettlebell swings and the overhead squats.  I fully expect the run to dramatically slow down after the first round of swings and squats, so remember its a short run so try to push through the heavy legs.

For the cash-out we are going to play with handstand walks.