This is sort of like “Fran” on steriods for the CF Class WOD today. Form is key to efficiency.
Thrusters are a front squat and push press all together. Get your hips below your knees and then extend straight up pressing the bar up over your head with your arms next to your ears. For Sumo Deadlift High-Pull (SDHP) and Hang Power Cleans (HPC), don’t forget to get that triple extension of the ankles, knees, and hips, into the active shoulder shrug to get the bar moving with as much power as possible…don’t pull too soon for both of these movements.
Our KBellers got to enjoy some Turkish Get-Ups (TGU) once again. It’s a slow methodical movement that is strenuous, challenging, and surprisingly exhausting for a great workout.
CF Class WOD: For Time 400 m Run 21 Sumo Deadlift High-pulls 95/65 21 Hang Power Cleans 21 Thrusters 400 m Run 15 Sumo Deadlift High-pulls 15 Hang Power Cleans 15 Thrusters 400 m Run 9 Sumo Deadlift High-pulls 9 Hang Power Cleans 9 Thrusters
KB Class WOD: 600m run 6 tgu right 400m run 6 tgu left 200m run
then 2 Rounds: 100 foot walk: with KB’s in rack position 100 foot walk: with KB’s in overhead position 50 foot walking lunge with bell
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