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LIMITED HOURS THIS WEEK
One class Tuesday the 24th at 9:30AM
Closed on the 25th and 26th.
Normal hours resume Friday the 27th.[/text-with-icon][vc_column_text]
Skill
Squat Clean & Jerk
1-1-1-1-1
Spend some time working up to a strong effort Clean & Jerk. The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. We’ll lift without the clock today so take your time between reps and use that extra recovery to testing slightly heavier weights than you might if you were lifting using an interval timer. Everyone should start with a very light warmup and increase gradually. New lifters should only increase weight when you are able to consistently repeat the same technique.
WOD
AMRAP in 10 minutes
10 front squats 135/95 lb
20 alternating dumbbell hang clean & jerk 50/35 lb
Workout notes
Our workout of the day is a ten minute AMRAP that will be scored by the total number of rounds and reps you complete before time has expired. The dumbbell hang clean and jerk might be unfamiliar so review the mechanics before you start the workout. Setup with your feet below the hips in a jumping stance. Start by deadlifting the weight to the hang position and drive the dumbbell to your shoulder by aggressively opening the hips. When the dumbbell reaches the front rack drive it overhead and lockout overhead finishing with your knees and hips open. You will want a dumbbell light enough that you can start each set of twenty with a fairly large set. If you are forced to do single reps with rest between each, you have gone too heavy.
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