WOD – Sunday 12/24

Regular morning classes today 8 and 9am. Come get your workout in before your shrimp cocktail and eggnog.

Sign into Wodify and then spend 2 min in Z1
Then, 2 to 3 rounds
10 deadlifts
10 bent over rows
10 hang cleans

Writs, lats, and hamstrings

Hang power clean – build up to a heavy triple for the day.
Cannot drop the bar until all 3 reps are done. Really drill in the hang position before you start to put weight on the bar. Think about the major performance cues. Where is the weight in the feet, where is the shoulder in relation to the bar, and the biggest piece, what is the movement from the hang position to the point of explosion? Most people have trouble bringing the bar into the hips and stay back in the heels. Most will throw their hips at the bar, and lose weight into the toes. Try to work on that today.

“All through the house”
12 min AMRAP
10 hang power cleans (135/95#)(115/75#)
20t KB push jerk (53/35#)
10/8 cal AB
20 sit-ups
Hang cleans usually force bigger sets than power cleans because the bar doesn’t go back to rest on the ground. Use that to your own advantage. Don’t pick up the bar until you are ready to do 10. Fight for those last reps and make sure you don’t take breaks where you don’t need to. Think about using between 45 and 55% of the 3 rep you just hit.
KB push jerks must be just that, push jerks. So make sure you understand the movement. This will be a fun 12 min AMRAP.

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