NEWS

  • SCHEDULE CHANGE – This week ONLY:
    • Thu 8/15 – No Teens and No Noon Class
    • Fri 8/16 – No 9:30a

WOD

Clean Complex

METCON

FOR TIME
with a buddy
2K Row

STRENGTH
For 15 min on the :90
1 Power Clean
1 Hang Squat Clean Thruster

WOD GUIDANCE & GOALS
To warm up for today’s complex coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes.

TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the power clean and hang squat clean thruster. The power clean will focus on straight arms through the jump, while keeping the bar as close as possible. And the hang squat clean thruster, you’ll focus on getting under the bar into the front squat as quick as possible, and then speed as you stand up so you have enough power for the overhead lift (the thruster). You’ll ideally build in effort every :90. Your end weight should feel like a 9/10 effort, as long as your form looks good. Record your heaviest weight.

Post Time + Weight to Comments.