January 8, 2019

By January 7, 2019Workout of the Day

Skill

EMOM for 10 Minutes
1 Hang Squat Clean

We’re working on lifting technique today. Start by deadlifting the bar into the hang position. You will then retrace the bar slightly down your legs by bending first at the knees and then bowing forward with the hips. Pull into full extension and squat clean the bar.  Practice catching the bar with your elbows up and bearing the load on your torso.  If you are new to lifting practice a smooth transition from where you catch the bar into the bottom of your squat.  Plan to add weight as you go to end up with a few challenging lifts in the last 2-3 minutes. If you are confident with this lift and are feeling good build up to a PR attempt in minute 10!

WOD

for time
2-4-6-8-10-8-6-4-2
Front rack walking lunge steps 115/85 lb
Lateral burpees over the bar

Workout notes

Today’s workout is a task priority couplet with a pyramid style rep scheme.   We’ll climb from two to ten reps of each movement and then back down to two reps before calling time.  The workout calls for a moderately heavy lunge weight and we are performing a total of fifty reps. Use a load that allows you to complete fairly large sets when fresh.  The most challenging style of burpee will be shooting your legs back and then forward before jumping laterally over the bar.   Scale by stepping down and back before stepping over the bar.

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