3/1/2019 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-1-0-1
Choose a weight you can move quickly and that can be progressed in week 2 and 3
5 reps every 90secs for 5 sets (7mins 30secs)
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 2-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

Pre WOD:
The Hang Squat Clean: Which position is right for you?

Every 2 mins for 18 mins, alternating between:
12 Hang Squat Cleans, 60/42.5 kg
25 Toes-to-bars
100 Double Unders

The H.Clean weight should be no higher then 60% of your full Squat Clean.

Assistance Work:
Muscle Cleans 3 x 5-8 (light load)
work on elbows moving quickly through transition and finishing high.

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