Important Covid Updates
(updated 6/5/21)READ HERE
The Board
The Strength, The WOD, then finishing with a second strength
The Warm-Up
The Strength
Focus is quality, pausing for 2 seconds in the squat each time.
- High Hang Power Clean
- Don't let the bar go down too far. Your goal is to focus on a big hip drive with little time to build momentum.
- Hang Power Clean (HPC)
- Bar descends down further to above the knees. You have more time to build power, but still focus on how much you need your hips to drive.
- Clean
- Bar starts on the floor, catching in a full squat.
The WOD
Hard and fast! Make it burn!Row, Air Squats and Burpees. Can't get more simple than that.
