Warm-up
Spend 2 minutes in Z1
Then, 5 min AMRAP
15 RKBS
10 push-ups
5 inchworms w/a scorpion
Mobility
Posterior chain prep and front rack position
Strength
Hang power clean – find a heavy triple
*make an attempt E:90
Let’s use today as a review of what we have been working on the past couple of weeks. In the past 6 weeks, we have covered everything from the finished “rack” position, the location of the hips in the catch, the importance of engaging the glutes in triple extension and all the critical positions of the pull. Let’s use today to put it all together.
WOD
“Tugboat”
2 rounds; AFAP
25 hang power cleans (115/75#)(95/55#)
25 bar facing burpees
Here we go again. Retesting the Tugboat. We did this on 10/12. I remember the feeling well. The scientific name for it is “lactic threshold” but what it really should be called is one’s ability to embrace the suck. Going into a workout like this well warmed up and with a positive attitude can really change the whole dynamic of the WOD. Get the HR up and think positively. Think back to how you felt during this one and accept that you are going to want to slow down, you are going to want to stop. Do the complete opposite. GO get it. Earn a faster time through effort.
