Strength

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Hang Power Clean

Work up to a daily max for your hang power clean.  Start light and be sure to catch the bar deeper into a partial squat as the weight increases.  When the weight goes up your response should be to drop lower to receive the bar.  If you fail a rep it should be by landing below parallel and catching the bar in a squat clean.  Trying to yank the bar higher and higher is inefficient!

WOD

AMRAP in 6 Minutes

6 Double Dumbbell Ground To Overhead 45/30lbs
12 Air Squats

Off Ramp WOD

AMRAP in 6 Minutes

6 Double Dumbbell Ground To Overhead
12 Air Squats