Strength: Jerk from rig. work singles going up in weight. 1 RM if your feeling frisky. If not just hold form to a big load.
WOD: 7 Rounds
7 thrusters 115/85
14 KB swings 62/53
Finish under 12 M -1 more round
Form Week day 1:
Thrusters: squat must have hip crease below the knee. Top of thruster must have bar fully extended overhead with elbows locked and the bar over midline (i.e. I should see your ears if I am judging from the side).
KB swings: The finish must have your body in a completely neutral position with the KB over head. Once again, if I can’t see your ears form the side it’s a no rep. If you are leaning forward at the waist with your chin on your chest it’s a no rep.
Movement patterns are learned. Both good & bad. “I didn’t know I was doing that”. Please!!! Movement quality ahead of the whiteboard.
