Author Archives: Keith Nelson

WOD:

10×2@~70-75%

High hang clean (from power position)

*Keep the weight light and work on perfecting your positions as well as speed under the bar.

 

then

 

10 minute AMRAP:

10 Burpee Box jumps

10 DB hang snatches each arm 50/30

WOD:

-Find a 1 RM weighted pistol

*perform this weight with each leg.  If you don’t have a pistol, perform max reps of goblet squats with a kettlebell heavy enough in weight to challenge you.

 

Max reps pull-ups (any variation)

*If you did pull ups yesterday, do HSPU today…I apologize for making a typo!  I did some burpees for it.

 

For time:

2 k Row