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10052018 WOD

Volume Accumulation Warm Up Of The Week

Skill / Movement Prep

Power Cleans

Pockets

The first “high hang” position we always drill takes place at the pockets, with the chest ever so slightly in front of the bar. During the power clean, this is the last position the bar will pass through before athletes hit triple extension. Many athletes miss this position altogether, jumping the bar from lower on the body. Some athletes are able to hit this position, but do so by bending the arms to get the bar to the pockets. Today, we want to focus on hitting the pocket position with long arms on each and every rep

3 High Hang Jump Shrugs
3 High Hang High Pulls
3 High Hang Muscle Cleans

2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans

Kettlebell Swings

Arms Straight

At the bottom of each swing and during the drive phase of the row, there is the tendency to bend the elbows slightly. This engages the biceps early and reduces the amount of power athletes can transfer into the bell/machine with their hips and legs. Looking to keep the arms long until the legs rapidly extend.

Performed with a lighter kettlebell:
5 Kettlebell Deadlifts
5 Hip Pops
5 Russian Swings
5 Full Swings

Performed with a workout weight kettlebell:
5 Kettlebell Deadlifts
5 Hip Pops
5 Russian Swings
5 Full Swings

WOD

A – PullUp 5@BW – 4@BW – 3@BW – 2-2-1-1-1@weighted

B – Interval 1′ ON / 20″OFF

Cal AB                                                                                                             WallBall                                                                                                           Cal Row                                                                                                           Burpees Over Row                                                                                       Cal SkyErg                                                                                                     American Swing 24/16                                                                                 Du / Su                                                                                                           Power Clean 50/35

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