Make sure to check out our NEW ‘coaches corner’ post each Sunday by a different coach here at HCF!
Skill: 10-15 min of gymnastics kipping. (as described above in skill work)
WOD: P1. Begin with barbell warmup of each lift: 3-5 x each-Front Squat, Back Squat, Overhead Squat.
P2. 10-15 min. choose 1 lift (FS, BS, OHS) whichever is weakest lift. & go 1 rep at a time, increasing loads working on form and positioning to a heavy single load. Post 3 heaviest good lifts of the day.