WOD – Friday 9/21

Spend 2 minutes in Z1
Then, 2 to 3 rounds
5 to 10 evolving pull from the ground
5 to 10 front squats
5 to 10 evolving S2OH

Full mobility blitz

Weightlifting complex – 1 hang squat clean + 2 front squats + 1 S2OH
Build to around 70% and complete 1 lift EMOM for 8 min total. Build or stay across.
A great opportunity to work on the limitations you might have in the squat clean. If you are someone who is having trouble turning the catch of the clean into a front squat because of the rack position (or lack of), the movement of your hips, or your footwork. You can power clean and then complete 3 front squats. Try to catch the clean with the feet moving to the correct position, the bar getting to the rack and the hips traveling back and down. Turn it into a front squat as fast as you can. Working on getting rid of the pause between the clean and the squat. Get more confident getting under the bar.

5 rounds
10 hang squat cleans (115/75#)(95/65#)
10 HSPU’s
Short and fast. We need to be able to trust that the HSPU, or progression, is going to be there when we are done with the cleans. Therefore breaking them up from the very start might be a smart idea. Remember what we worked on last week. Set up correctly, load the elbows out front and get your head into the proper position at the bottom.

Accessory Work
Half kneeling, banded rotations – accumulate 100t
*very different from woodchops, you should be moving the entire upper body here
Half kneeling, banded Pallof press – accumulate 100t

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