Technique: Alt. EMOMx12
1 Below the Knee + 1 Above the Knee Squat Clean
2 Full Squat Cleans (no touch n go)
*Start at 55% and build by feel. Get up to where you feel your technique being challenged and work in that range.
LeanFit: Alt. E2MOMx6
400m Run
450/375m Row
15 Goblet Squats + 15 KB Swings
Notes: First set on cleans should focus on the hip hinge/opening to create power. Keep shoulders in front of bar below knee and start of above knee clean then open hips with power and keep bar in close and drop under like we did last week.
LeanFit: Cut the run down as needed, but would like LF athletes to really try and push the first two parts on breathing then recover on the kb work. Only 2 times through each movement so keep that mind strong.
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“A Husky Husky”
5RFT- 15 Min Cap
12 Deadlift (205/145)
6 Toes to Bar
9 Bar Facing Burpees
6 Toes to Bar
RX: MUST finish workout within cap
FW: RWAN, Sub knees to elbow
LF: Sub double KB Deadlift
Notes: Pick a medium weight for deadlift and break only once per set. All other movements should be unbroken. There are a lot of transitions and physical space between transitions. If you want a good time, you’re going to have to push through these transitions!
