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Tight Ankles = Bad Squatting

9
Dec

Tight Ankles = Bad Squatting

OLY

 

Squat Clean

 

Take 10 min to build to 80-85% of your most recent 1-RM. If you are new to us, build to a heavy single for the today.

 

then…

 

EMOTM for 12 min

 

Squat Clean x 2 reps (take 10 sec btwn reps) @ 80-85% of 1-RM or 5# heavier than last week

 

then..

 

Clean Pulls  @ your most recent 1-RM. Focus on keeping bar path close to body w/ proper mechanics

3-3-3-3 rest :60 sec btwn each

 

WOD

 

4 Rounds for time:

15 KBS

10 Push Up (HR)

100 m run

 

then..

 

rest 1 min

 

3 Rounds (not for time)

 

HSPU x 10 reps (sub box or banded)

Strict Pull Ups x 10 reps