[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please Note: There will be no 6:30PM class on Friday 12/1 to allow for setup of the Hometown Hoedown. [/creativ_alertbox]

Skill

EMOM for 10 Minutes
1 Squat Clean & Split Jerk

Today’s skill work has us working on the difficult clean & jerk.  You’ll have 10 attempts at the lift so use this opportunity to work with a little bit heavier weight than you might during a metcon like we have today.  If you are new to the lift keep the load light and work on the fundamentals before increasing in weight.  Start by slowly pulling the bar from the floor with the hips and chest rising together. For most of us this means making an effort to keep the hips down unlike how you might perform a deadlift.  After the bar passes the knees drive the bar upward by violently opening the hips.  After you reach full extension of the hips and knees drop under the bar and drive your elbows up and around.  Catch the bar at the shoulders and release your grip slightly while you stand up.  Reset your hands and feet if needed and finish by jerking the bar overhead. Dip with a slight bend in the hips and knees prior to driving the bar off of your shoulders. Finish by locking out the arms under the bar, standing up and recovering your feet.

WOD

AMRAP in 8 Minutes
9 Power Cleans 135/95 lb
6 Front Squats 135/95 lb
3 Push Jerks 135/95 lb

Workout notes: Today’s workout is all about the barbell! The best strategy will most likely be to perform single repetitions of the power clean and recovering for a short time prior to your last clean in order to complete as many of the squats and jerks as possible.  You may find that you need to break up the squats and/or jerks later on in the workout as you fatigue but we want you to be able to complete 6 squats and 3 jerks consecutively when fresh. If you are unable to do that with your chosen weight during the warm up you may have gone too heavy!