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May 21, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: We will have limited hours tomorrow (Friday 5/22) and on Monday. We will be closed Friday morning, opening for the 4:45,5:30 and 6:30 classes. We will also be closed Monday Afternoon and evening for the Memorial Day Holiday. [/creativ_alertbox]


EMOM for 10 Minutes
1 Power Clean + 1 Hang Squat Clean

Today’s lifting skill is a barbell complex of Power Clean followed by a full Hang Squat Clean.  Choose a challenging weight that is higher than what you would normally use during a metcon. Practice employing the hook grip so you can safely move from the first lift to second without losing control of the bar.  It may feel awkward the first few times but you will need to commit to it for a few weeks to get used to it. If you have mobility trouble keeping you from perform a full squat keep both lifts above parallel with either a split or power clean achieving the safest possible depth but keep the load light and work on the mechanics of the squat.


For time

30 Two-Arm Dumbbell Power Cleans 45/30lbs
800M Run
30 Two-Arm Dumbbell Hang Squat Cleans 45/30lbs

Workout notes: Today’s workout is a chipper featuring dumbbell versions of the lifts that you practiced during the skill portion of the day. Start with 30 consecutive Power Cleans using two dumbbells. The lift is essentially “ground-to-shoulder”. You will make contact with the ground for every rep and reach full extension of the hip and knee with the dumbbells at the shoulder.  When you return from your 800M run you’ll start right into 30 reps of a hang squat clean. For the dumbbell hang squat clean we’re looking for one end of the dumbbells to reach below the knee for every rep.

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