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March 20, 2017

[creativ_alertbox icon=”” colour=”red” custom_colour=””]17.4 Scores are due TODAY at 5pm!
If you still need to complete the workout you can do so during morning Open Gym times today. [/creativ_alertbox]

Skill

10×3
Strict Weighted Pull-Up or Strict Bodyweight Pull-Up

Today you can choose between weighted pull-ups or strict pull-ups. If you are able to add weight to your strict pull-up work choose one weight and carry it across for all 10 sets.  If you do not have strict pull-ups yet perform 10 sets for max reps of supine ring rows. For those of you working on rings rows, feel free to sprinkle in some sets of banded pull-ups or jumping pull-ups with a slow negative as well.  If you have been working on ring rows for awhile try changing your body angle or raising your feet to a box to make them more difficult.

WOD

2 rounds for time
25 Hang Power Cleans 115/85lb
50 Walking Lunge Steps

Workout Notes: In today’s workout we’re dealing with high reps of 2 fairly simple movements. You will start with a large set of hang power cleans before moving on to 50 walking lunge steps.  Depending on the size of classes your lunges can be done either walking or in place.  Make sure to gently tap your back knee to the ground with each step. The weight on your bar should be manageable for sets throughout the workout.  Choose a weight that you can complete 7-10 reps with in a row when you are fresh.  After bowing forward focus on getting your elbows around quickly to catch the bar at your shoulders. Drop under the bar into a partial squat so that when the bar meets your shoulders your hips are behind you. Remember that the first hang power clean of each set starts with a deadlift, a short pause at the top of the deadlift and then your first hang power clean.

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