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October 31, 2014

Skill

Hang Squat Clean

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Work up to a strong effort hang squat clean.  Start light and increase with each successful attempt.  If you are new to the movement work on performing a power clean and riding the bar down into your deepest squat.  If you are not already utilizing the hook grip you will most likely need to with this movement! Be sure to maintain an upright torso and rack the bar on your shoulders with elbows up as you are standing up out of your squat.

WOD

EMOM for 10 Minutes
[Odd]  Deadlifts 225/155lbs
[Even] Ring Dips

Workout notes: This workout pairs a couple of very difficult movements! Scale the load on the deadlift to one you can perform at least a few reps each round. If you are well over 60% and pulling only 1 or 2 each round because it’s close to your max you may be going to heavy.  The ring dips are always difficult so scale to a method that lets you get multiple reps each minute.  If you are not quite ready for the rings, use the parallel bars, do bench dips or perform push-ups. Your score is your total reps!

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