Thanks to Mike for coming out this Saturday and putting on a great clinic. I think we'll see a large improvement in our lifts pretty fast. Dan Healy Clean and Jerked over 200lbs for the first time without even knowing 215 was on the bar! The next meet is this May in NJ, so break out that singlet.
Skill/Strength
Minute 1: 1 KB swing/1 burpee
Minute 2: 2 KB swings/2 burpees
Minute 3: 3 KB swings/3 burpees
and so on...
Once you cannot achieve all the reps prescribed for that minute, the workout is over, and you immediately hit a 400m run.
WOD
With a partner, 6 rounds (3 each) for time:
One partner works while the other rests
5 Squat cleans @ 60-70% 1RM Clean
10 Pullups
200m Row
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