WOD – Friday 9/7

Spend 2 minutes in Z1
Then, 2 rounds
10 push-ups
2 rounds
5 deadlifts
5 hang cleans

Posterior chain and front rack mobility

Hang power clean – 15 min to find a 2RM
The second pull. Something we have been working on for weeks now. Watch Chad Vaughn’s clean from :20 to :30. Notice the two positions we work on in class. The hang, shoulders in front of the bar, vertical shins, tight back. The second pull he brings the bar up his thighs and gets it to the high hang position. Bar is almost in the hips, shoulders hips and heals are in line. Look at the weight transfer in his feet. Look at the size of that triple extension. Let’s do all of that today.


200m run
Rest 1:00, x8
Running intervals. The goal of these is to hold a very challenging pace which allows for almost full recovery in the very little rest provided. Not to start out really fast and lose time as the intervals go on.

Accessory Work
3-4 rounds
10 bicep curls
10 OH tricep ext
15 GHD hip extensions
20 GHD sit-ups

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