Fundamentals meets tonight @ 6pm.  We will be going over the Air Squat, Front Squat, Back Squat and Overhead Squat.

Today’s Links –

Jill setting a PR @ 135# x 3. She ended up at 145# x 3. Nice job Jill!
Jill setting a PR @ 135# x 3. She ended up at 145# x 3. Nice job Jill!
Niel swinging the 2 pood like it ain't no thang
Niel swinging the 2 pood like it ain't no thang

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • Power Cleans – Work up to a weight you will do 50 reps of during the workout.  You must maintain a flat back and keep the weight on the heals.  Do not pull early with your arms!t Watch Mike Burgener coach his daughter through a power clean.
  • WOD – 5 Rounds for time:
    • 10 Power Cleans
    • 15 Box Jumps (24/20)
    • 20 Wall Balls (20/14 – both to 10ft target)
  • Work on a Goal
  • Stretch