Friday March 2nd
lift: take 15 minutes and warm up your power clean to something heavy but not max
5-4-3-2-1 power clean
try to plan what you may want to attempt during the wod.
Wod: Friday night lights 5-7
open wod: 12 minutes to complete
1-2-3-4-5-6-7-8-9-10
dumbbell front squat 50/35
bar facing burpee
- if you finish within the 12 minutes use the remaining time to establish a 1 rep max power clean
non open wod
12 min time cap
1-2-3-4-5-6-7-8-9-10
front squat 115/75
bar facing burpee
then attempt a 1 rep max
friday night lights ATTENTION
Couple notes for tomorrow
- before you get going gather everyone around to go over standard briefing
- review standards
Hips MUST pass parallel on squat and must fully extend at top
- shoulders MUST pass 90° (chest hits the floor, not stomach) on burpee
I would make sure that athletes practice movements in front of judge so they are clear and on the same page
- have in mind about a 4 attempt plan on cleans 2 you know for sure and 2 you want to attempt
- judge can help rack weight
I Expect that all athletes will respect the judges call. If I hear of any issues with reps then I will ask you to repeat wod. Don’t make it awkward. Meet the standards. Thanks.