Tuesday, July 16th

6 sets: 1 Power Clean + 1 Hang Squat Clean @ 75%

Weightlifting: Often times we do better on getting vertical on a power clean from the floor, but we tend to drive our hips too far forward when taking it from the hang. Today we’re going to work on reinforcing that by having our second rep be a hang squat clean where we try to initiate the lift by driving our feet into the ground and pulling our chest high, no bringing our hips forward into the bar. ~ 2 min rest between sets.

4RFT (12 min cap) 12 Alt. DB Snatch 50/35 | 35/25 | 25/15 50′ Overhead Single Arm DB Lunge 50/35 | 35/25 | 25/15 20 Wall Balls 20/14 | 14/10 | 10/6

Workout – our goal here is to move fluently and ideally unbroken, but watch out for shoulder fatigue with the overhead movements.