Monday 10.18.10

Notice the elbows turned down toward the ground. This will help keep the bar over head. As apposed to

having your elbows facing backward which will cause the bar rest behind the scapula.

 SWOD: Over Head Squat 3-3-3-3-3

Metcon: 25 Reps for time (for every time you let go of the Bar a 10 Burpee Penalty)

Push up - Dead Lift - Hang Clean & Jerk (135/ 95)

This is going to be one lift. First set up your hands as if you are going to dead lift. Next, get into a push up position, keeping your core tight, execute a push up. Not letting go of the bar, come up into a dead lift. Execute the dead lift; pause for a brief sec to set up for the hang clean. Then hit the full squat hang clean, recover, and reset for the jerk. Now....make sure that you dip, drive and COMMIT to the drop under the weight. You can split or standard jerk. However, if you are more comfotable with one, then try the other.