Mobility
Group mobility session
Warm-up
Grab an empty bar and some space
100m shuttle run or 10/8 cals AB
10 deadlifts
10 hang power cleans
10 front squats
Add a little weight to the bar
100m shuttle run or 10/8 cals AB
8 power cleans
8 hang power cleans
8 front squats
Add a little weight to the bar
100m shuttle run or 10/8 cals AB
6 power cleans
6 hang squat cleans
CF Strength
Weightlifting complex – 1 power clean + 1 hang squat clean
Today the first must be a power, while the second must be a squat. Out of all the times to work on getting under the bar, the hang position provides such a great opportunity because you have a lot less to think about than when you pull from the floor. Just pull that bar into your hips, drive through triple extension and get under the bar.
CF WOD
“Grape Stomp”
20 min EMOM
Evens – 250/200m row
Odds – power cleans
First 10 minutes; 5 power cleans @155/105#
Second 10 minutes; 3 power cleans @185/125#
