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December 8, 2017

[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Don’t forget you can check results results for the Hoedown at hometownhoedown.com![/creativ_alertbox]

Skill

EMOM for 10 Minutes

1 Squat Clean

Today we’re going heavy and working up to a strong effort squat clean.  If you are new to the lift start by catching the bar in the power position and slowly riding the bar down into the bottom of your squat.  Start with your feet beneath your hips as you pull from the floor and widen your stance to shoulder width as you receive the bar and descend into your squat.  If you know your 1 rep max plan for a PR attempt in the 10th minute if things are feeling good!

WOD

for time

50-35-20
Wall ball shots 20/14lb  10/9′
Kettlebell Swing 32/24 kg

Workout notes: Today’s workout is a task priority couplet of two common conditioning movements. We see both movements with high volume reps in each so plan on breaking up your rounds and working with sustainable set sizes while keeping short rest periods.  Pay attention to your kettlebell swing technique! You’ll want the movement to be primarily driven by the posterior as the wall ball shots will fatigue your squat.  Use a partial squat with a violent hip opening to drive the kettlebell up!

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