7 Deadlifts (M:135/W:95)
7 Hang Power Cleans
7 Front Squats
7 Push Jerks
This is similar to the WOD posted by CFHQ for today. What is the rationale of either this or the main site’s WOD? Take a look at the individual movements in the WOD and put them together – what do you get? If you see the big picture, you will notice you are doing a segmented Clean & Jerk, just by the numbers. I threw the burpees in there because, hey, everyone loves burpees, right?!?! Sure, just like I enjoy getting kicked in the bread basket….
The weight is high, but for elite CF’ers it will be manageable. For people still working up to it, go light. When in doubt, err on the side of light. Use good form on all of these, through all rounds. If you are getting sloppy, put it down, shake it out, re-focus and go again. Burpees are chest & thighs to the ground and then a jump and overhead clap at the top. The burpees serve a purpose in that they are all encompassing in the use of body parts and muscle groups which you just hammered on with the barbell movements. Nice of me, huh?