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December 23, 2016

[creativ_alertbox icon=”” colour=”red” custom_colour=””]REMINDER: NO 6:30 PM CLASS TODAY AND ONE CLASS AT 8:30AM CHRISTMAS EVE![/creativ_alertbox]

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Please make note of our hours over the Christmas holiday:
Friday 12/23: No 6:30 PM Class
Saturday 12/24: One Class at 8:30AM ONLY
Sunday 12/25: Closed
Monday 12/26: Classes at 9:30AM and Noon ONLY[/creativ_alertbox]

Skill

EMOM for 10 Minutes
2 Power Cleans

Work up to a moderate weight Power Clean and perform 2 repetitions every minute for 10 minutes.  You do not need to choose a weight that allows you to do 2 reps in a row, but you should be able to follow yourself quickly for the second rep.  For a power clean you’ll catch the bar in a partial squat dropping as low as is needed.  If you end up breaking parallel you have lifted correctly but have possibly gone a little too heavy.  Focus on getting your elbows around quickly so that you catch the bar at your shoulders.  Practice utilizing the “hook” grip and you might find that your pull feels stronger and more secure off the floor.

WOD

for time

21-15-9
Deadlift 225/155 lb
Pull-Up

Workout notes: We have a classic couplet here that should land in a shorter time domain. With the deadlift we’re looking to move quickly with a weight that is somewhere around the 60% range of your max.  If your barbell load is so heavy you are forced to perform singles from the start you may be going to heavy for this kind of workout!

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