Nov 8, 2018

11-9-18 WOD

10 Minutes to work on

1 muscle Clean + 3 Hang PWR Clean (no knee hip or knee bend on muscle clean. Warm UP PVC. Know the movement before adding any load.) *Coaches note: Muscle clean is a technique used for proper leg drive and hip opening encouraging drive and power. MOST ATHLETE WILL want to bend the back once 70% effort it reached. Make sure they know this common fault and know how to avoid. We do not want disk injuries! Suggest staying at a certain load if the technique is challenged.

L2/L1
21-15-9
Double DB or KB Hang Power Clean (go for unbroken) L1-scale load
Burpee to 6’’ target (l1 no target needed) L1- burpees

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