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January 16, 2018

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Please note

We will be canceling our Friday night 6:30 class this week in order to allow all of our coaches to attend the Sacramento Rollin Kings wheelchair basketball game.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” width=”1/1″ tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]

Skill

EMOM for 10 Minutes
1 Power clean + 1 Hang Power clean

We’re working on a barbell complex in today’s skill work.  For a power clean you’ll want to receive the bar at the shoulders while in a partial squat stance.  Catch the bar above with your hip crease above the top of your knee.  If you are performing the lift properly you will most likely need to drop progressively lower during the hang power clean and as the bar gets heavier.

WOD

AMRAP in 10 Minutes
10 Lateral burpee over the bar
10 Deadlift 225/155 lb

Workout notes

This deadlift should be fairly light compared to your max but moderately challenging when fatigued.  Consider a weight that is below 50-60% of your true one rep max and think about the total number of reps when choosing your weight.  Remember that the burpees can be scaled to “in place” burpees or by stepping over the bar rather than jumping if needed.[/vc_column_text][/vc_column][/vc_row]

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