Dynamic warm-up. Here is great literature and a video with DPT Kelly Starrett talking about warming up and using mobility drills not "stretching" to get yourself into better positioning for lifting (if needed). Save the PNF(proprioceptive neuromuscular facilitation) stretching for after the WOD.
Cleans-5/5/5/5/5/5
KTE's- Max reps after each set of cleans
Dessert- finish with 1 mile run for time, sub 2 k row.
Note: Cleans are full squat cleans, weight must be eccentrically lowered to the ground each rep. KTE's are done consecutively each set, you can rest hanging from the bar but cannot touch the ground or box. Record weight for the last set of cleans and add up all sets of your KTE's for your score. Post any scale/mod.
25kg, 33kte's; Tom W. 40kg, 70kte's
ReplyDeleteRob - 40kg 105 kte
ReplyDeleteAlex: 38kgs, 57 KTEs (I definitely cheated, but whatevs.)
ReplyDelete