WEDNESDAY WORKOUT

Skill Work 20 - 25 Minutes Total:

Start with light loads (<50%), and work your way up slowly to no more than 75%, focusing on moving correctly Every.Single.Rep.
Start with Tall Cleans, and focus on pulling yourself under the bar quickly.
Then move on to the Hang Squat Clean. Work an aggressive pull, and still getting under the bar quickly.
After you've worked your Tall Clean & Hang Squat Clean, start pulling from the floor, doing Full Squat Cleans.
We've seen some of you warmup with the Power Clean, then wonder why you're having trouble with your Squat Clean mechanics during your working sets, workout, etc. You need to warmup with what you're going to be doing for your work sets, and your workout.


Then…


You will get one attempt to get your name on the board for one of the following:

Run 400m: Ladies - 1:20 / Men  - 1:10
Row 500m: Ladies - 1:40 / Men - 1:30