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Every :90 x 8 sets (12:00 total), complete:
1 High Hang Squat Clean +
1 Hang Squat Clean +
1 Low Hang Squat Clean
Build in weight each set until you get to a good technical working weight. Try to plan at least 5 jumps in weight, if not all 7.
- Maintain upper back and lat tension, keeping arms long through the pull of each lift.
- Activate those glutes! Then shrug! Get to a great triple extension position before pulling yourself under the bar. Commit to it.
Sidekick Wednesday WOD
w/ a buddy
Spend 3:00 at each movement/station,
Alternating every :30 for max reps/cals,
NO allotted transition time between movements, the first person should be ready to move to the next station during their :30 rest of the last interval at the previous station.
1) 25 yds. Distances Farmer's Carry (70's/53's) (each 25 yd = 1 rep)
2) Bike Calories
3) Ring Mt. Climbers
4) Ski Erg Calories
5) DB Renegade Rows (35/20)
6) BB Deadlifts (155/105)
- 20:30 total time
- Only 3 x :30 intervals on each movement, so work HARD during each one.
Post Results to the whiteboard.