Thursday and we build our speed under the bar. A super big hip extension, violent shrug behind the ears and the bar is weightless enough to pull your body down into that tight catch position..you’ll hear it all day from Coach Haggis ” elbows up, knees oot and heels doon! ”
Strength
Squat Clean and Power Jerk 3 x 2 reps
Push Press 3 x 3 reps
Clean Pull 3 x 3 reps
CG Deadlift * 3 x 3 reps
*approx 5-10kg more than clean pulls
WOD
” Hook, Rip and Drop ”
30 Hang Squat Clean (60/40)
*5 Burpees over bar every minute
Start with burpees
CAP 12 minutes