Tuesday

Above is our Mike DeMeritt during his 100 miler a couple of weeks ago.


MAX EFFORT
Shoulder press 1 rep max...


WOD
5 rounds of
9 Dumbbell squat clean 45/30lbs
9 Dumbbell push jerks 45/30lbs

The standard for the squat clean: The depth of the squat must be below parallel where the crease of the hip is below the top of the knee. The top of the squat must have the hips locked out before the weight is lowered to restart the next repetition.
The Jerk: weight must be locked out overhead with the head through the hole, (part of ear exposed in front of arm during lockout) and then maybe lowered again after the hips are locked out.