December 3, 2019

By December 2, 2019Workout of the Day

Skill

EMOM for 10 Minutes

1 Power clean with pause below the knees

We’re working on some positional weightlifting for today’s skill work.  You will have ten opportunities to work on power cleans.  In the power clean we are pulling the bar from the floor with hands just outside of the hips and receiving the bar at the shoulders in a partial squat prior to standing up to finish the lift.  In this version of the power clean we’ll add a pause below the knees which should help you isolate any positional issues you need to work on.  Focus on pulling the bar from the floor under control with the chest up.  Pause momentarily with the bar below the knees.  After the pause generate aggressive vertical momentum by violently opening the hips and catching the bar with your elbows up.  Remember that even though we’re working on the power clean you should still drop lower into a partial squat as the bar gets heavier.

WOD

5 Rounds for time

12 Deadlift 135/95 lb
9 Burpee
6 Hang power cleans 135/95 lb

Workout notes

Today’s workout is a five round triplet with two barbell movements and a small set of burpees. The benchmark deadlift load is light so we’re looking for a weight you can move quickly and efficiently.  After the deadlift knock out a set of vanilla burpees, jumping and clapping overhead.   You’ll finish each round with a set of a more difficult barbell movement, the hang power clean.  Test out the hang power clean and adjust your barbell load based on that rather than the deadlift.

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