A. Group warm up
B. WOD demo | barbell warm up
C. EMOM 8
Technique work:
Pause Power cleans | 3 second pause at each location | use light weight
Below knee – focus on feeling tight hamstrings and shoulders tracking over bar
Above knee – focus on feeling tight hamstrings and shoulders tracking over bar
High hang – Upright torso, weight should be in heels, JUMP and catch in 1/4 squat
D. For time:
21-15-9
Power clean 95/65
Push press
*newer athletes should scale PC to HC
Source: Workout Of The Day
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