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September 12, 2017

Skill

EMOM for 10 Minutes
3 Power Cleans

Work up to a moderate weight Power Clean and perform 3 repetitions every minute for 10 minutes.  You can use this opportunity to practice performing repetitions as “touch and go”  or do three quick singles following yourself for the second and third rep.  For a power clean you’ll 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.

WOD

with a clock set for 12 minutes

1 minute of dumbbell burpee deadlift 50/35 lb
1 minute of wall ball shots 20/14lb 10/9′
2 minutes of dumbbell burpee deadlift 50/35 lb
2 minutes of wall ball shots 20/14lb 10/9′
3 minutes of dumbbell burpee deadlift 50/35 lb
3 minutes of wall ball shots 20/14lb 10/9′

Workout notes: For this workout your score will be your total number of reps accumulated across all 12  minutes. You spend a total of 6 minutes at each station.  Both movements require a good deal of effort so pace yourself accordingly during those first few minutes. Half of the workout time is spent in the last two rounds so you will want to leave something in the tank to be able to work during those last 6 minutes.  For larger classes we’ll pair up and start at either station.

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