Tuesday, June 19

For all of the punchcard members out there, please make sure you sign in when you come to class. I know we haven't been to strict on this, but as we grow it is getting harder to keep up. We need to be able to track class size so we can schedule appropriately so please help us out. Now, on to the fun stuff. Squat clean thrusters and burpees. These squat cleans should be decently heavy for most of you so I don't expect you to get through 21-15-9 unbroken. In fact, I don't want you to unless you are doing this Rx'd. Push yourself to go heavier on this and build some strength in these movements. Remember to explode out of the squat and use that hip drive to get the bar overhead. Save the shoulders for the burpees. I am posting a video below of someone doing squat clean thrusters. It's not the greatest but it's the best I could find. Notice how he sets his back every time and really accelerates at the top of the squat to drive that bar overhead.

Frog Stands

Workout for Tuesday, June 19 Warmup Run 400 3 Rounds 10 Scorpions 10 Fire Hydrants 10 Roll to V 10 Squats

Skill/Midline 3 Rounds 30 Sec. Frog Stand 20 Hollow Rocks 20 Arch (Superman) Rocks

WOD 21-15-9 Squat Clean Thruster (115/85) Bar Hop Burpee