Strength:

• Back Squat 8×2 @ 65% of 1 RM (60 seconds rest between sets)

*Focus on speed out of the hole on these squats, the weight isn’t overwhelmingly heavy for a reason.  Think about good mechanics and form, rip the floor apart and drive up using your hamstrings.

WOD:

21-15-9

• Power Clean 135#/95#
• Pull Ups

Coaches Thoughts: We need to come up with a name for today’s WOD other than Fran’s ugly step sister! I was so proud of everyone today and the consistency of the work done and the times put up! My athlete of the day goes to Jake H, who has tried and tried to learn the kip, and I know he has gotten frustrated with it, but he had a break through last week, and ROCKED the pull ups today. He even did 5 kipping pull ups in a row without  assistance after the WOD. Just goes to show that hard work and persistence pay off!  Really great work as well by Nikki tonight who managed to learn the clean and pull ups and then do them in the WOD!