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New years hours

Please note: We will be open for one class Monday, December 31st at 9:30AM and closed Tuesday, January 1st for the New Years Day holiday. Normal hours return Wednesday, January 2nd.[/text-with-icon][vc_column_text]

Skill

EMOM for 10 Minutes

1 power clean

We’re working on a simple weightlifting movement in today’s skill work.  You will have ten opportunities to work up to a strong effort power clean.  Start by pulling the bar off of the floor with the hips low and your chest up.  After the bar passes your knees aggressively open the hips to create vertical drive on the bar.  Quickly drop into a partial squat while you drive your elbows up to receive the bar at the shoulders prior to standing up.  Do your best hit each position in the lift rather than yanking the bar off of the floor just to hit a heavy number.  If you are new to the lift keep the load in the light to moderate range rather than increasing to max effort.

WOD

With a clock set for 12 minutes

1 Minute of devil press 50/35 lb
1 minute of double unders
2 minutes of devil press 50/35 lb
2 minutes of double unders
3 minutes of devil press 50/35 lb
3 minutes of double unders

Workout notes

We have a new movement on the menu today!  The “devil press”  starts by doing a burpee with you hands on each of two dumbbells.  Stand up from the burpee while deadlifting the dumbbells into the hang position and finish the movement with a snatch or clean and jerk. The movement is definitely as hard as it sounds! We’ll pair this with double unders.  If you are still working on the movement this would be a great opportunity to practice.  One great option is to start with single unders and attempt a double under every third or fourth rep.  If you do have double unders you could easily game the workout by going easy on the devil press but that is not the intent of this workout!  Go hard at the dumbbell station and keep the intensity high!

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