Sunday, September 21
“People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar.”
― Thich Nhat Hanh
Strength/Skill
5 Hang Squat Cleans, pick load
Every 4 mins for 20 mins.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
70% or higher of 1RM Squat Clean
More Likely time / rounds: (consider scaling if this seems unrealistic)
55% or higher of 1RM Squat Clean
Movement Demos
Accumulate 2-min L-Sit or variation (do this after the WOD, if extra time. Optional)
WOD
21-18-15-12-9-6-3 reps, for time of:
Russian KB Swing (70/53)
Box Jump Over, 30/24 in
Note: Box jump height is higher than usual. This is meant to challenge athletes, but be very careful, especially under fatigue. Only increase height if you are supremely comfortable in adding the extra height. Otherwise, keep your usual height and move through this safely!