Friday February 12 2016

Skill : Dead Stop front squats, start from bottom position of squat. 5 5 5 5 5

REMEMBER TO PUSH LITTLE TOE, THEN BIG TOES THEN SCREW YOUR HEEL TO THE FLOOR.

Dead-Stop Front Squats – YouTube

▶ 0:46

https://www.youtube.com/watch?v=YGFY9e5Z0lM

PICK A METCOM

1. LADDER Metcon

10 Down to 1 Reps for Time: – 10 – 1 Hang Power Clean – 1 – 10 Wall Ball

2. Metcom

40-30-20-10 Reps for Time: – KB Swing @ 24kg/16kg – Between each set of swings, perform 10 Deadlifts @ 275/195

finish with

3. “JT” 21-15-9 Reps for Time: – HSPU – Ring Dips – Push-ups