Friday, 22 March 2013

Check out the red hyperlinks for tips, tricks, and strategies for optimizing your performance on this workout (each link is a different video)...

WARM UP / MOVEMENT PREP:
1) EMOM for 5 minutes:  2 x 1&1/4Front Squats @ 50% 1RM
2) EMOM for 5 minutes:  2 x Push Press @ 50% 1RM
3) 3 rounds:
Rest 1:2 (i.e. rest twice as long as it takes you to complete the round)

Notes: Limit transition time as much as possible.  Chalk hands before beginning DU to allow for a faster transition from DU to MU.


REST 5 MINUTES BETWEEN WARMUP AND WOD


CONDITIONING
Complete as many rounds and reps as possible in 12 minutes:

150 Wall Balls, 20# to 10' target/14# to 9' target