Strength

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Hang Power Clean

Work up to a strong effort Hang Power Clean.  Remember that even though you are trying to catch the bar above parallel you should practice catching the bar in a partial squat. Keep your elbows up and check that your feet are in your squat stance when you recieve the bar. New lifters should keep the load modest and increase in small increments.  Make a few repetitions at each weight before you move up.

WOD

AMRAP in 8 Minutes

10 Plank Push-Ups*
10 Kettlebell Swings 32/24kg
10 Weighted Walking Lunge Steps 32/24kg

* For the best training effect and to fully “Rx” this workout, maintain plank through the entire rep and make contact on the ground with your chest and thighs.  Scale by going to the knees or worming a little as you come up.

Off Ramp WOD

AMRAP in 8 Minutes

10 Push-Ups
10 Kettlebell Swings
10 Bodyweight lunge steps