Oct 4, 2017

Thursday 2017.10.5

Warmup

Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
3XBurgener Clean warmup
Then
Progress to working load

WOD

Hang Power Clean
5-5-5-5-5
“Hang” means you initiate the movement from above the knees and “Power” means you receive the bar in a partial squat. Cleaning from the hang is less technical than the full clean, and a great way to develop explosive power. Work on technique and only use as much as you can handle for five sets of five solid repetitions: drive through the heels, speed through the middle, big shrug, and fast elbows with a solid rack.

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