5-07-2016

EaDo Elite Main

Lift:

Clean Complex:

1 power clean, 1 low hang squat clean, 1 squat clean

Start at 60% of 1 rm clean and add 10/5# every successful set rest 90 seconds between efforts

Skill:

4 x
5 Tempo Front Squats 185/125 tempo=5 seconds down 5 seconds hold 1 second up
10 seated box jumps @42"/34"
 

Notes: banded pull throughs- tie a band to a pole walk the band out untill there is tension pulling you back. Face away from the pole in a wide stance then hinging at the hip with very slightly bent knees until you reach parallel. Extend your hips and squeez your butt to stand up. 

WOD:

AMRAP 10
5 Clean & Jerks 155/105#
10 Cal Assult Bike
15 Deadlifts
20 Pull-ups
Notes: Goal is 3 rounds +

POST WOD: 

100 Wall Ball Sit-ups
100 Supermans

EaDo Elite Regional Prep

Day 2 of 2016 Regionals run through

Jonathan Horton addressing questions from our athlete camp participants regarding handstand walking

Photo Credit: Morteza Safataj