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February 13, 2017


EMOM for 10 Minutes
Power Clean + Hang Power Clean

Today we are working on a power clean complex.  For both power cleans you will 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 as well as from the hang.  Your second rep will be performed from the hang.  Do your best to hang on to the bar between reps and bring it down to the hang position under control. Nothing much should change between each rep as far as mechanics go.  The only real difference will be where the bar is starting from for each lift.


AMRAP in 12 Minutes
10 Push-Ups
15 Sumo Deadlift High-Pull 95/65lb
200m Run

Workout Notes: We’re running again today to take advantage of the dry weather while we can! The sumo deadlift high pull is one the the foundational movements in CrossFit that we use as skill transfer practice for the second pull in the clean.  Practice creating vertical drive by quickly and explosively opening your hips as the bar passes the knees.  Unlike the power clean, your elbows will finish above the bar rather than underneath it. Do your best to practice perfect push-ups without breaking at your midline or resting at the bottom of the rep.  If you need to scale the push-ups you can follow the same movement standards performing reps from your knees.

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