We are closed this Saturday because we are hosting the Train Harder Open Weightlifting meet. Stop out and watch. Lifting starts at 8 and will go until about 3.

Warm-Up
3 Sets, For Quality
10 Alternating Box Step-Ups
5 Tall Muscle Clean
10 Behind the Neck Barbell Front Rack Punch Throughs
10 Barbell Goodmornings
5 Tall Box Jumps

we will let you build to starting clean weight then
EMOM for 8 Minutes
1 Muscle clean + 1 hang power clean
percentage will start at about 40 percent of your 1 rep max because this is a muscle clean

For the Muscle Clean, we are looking for bar path, and turnover into a quality front rack
position. The optimal focus for this one is to think about driving up and through the bar
and having the barbell almost graze your shirt the entire way up your body. Think about
hips, then elbows as you pull the bar high and through your body.

Wod

“Hip Hop Dance Party”
[For Time]
3-6-9
Hang Power Clean 155/105lb, 70/48jkg
Box Jump Overs 24/20”
Rest 2:00 minutes
6-9-12
Hang Power Clean 135/95lb, 61/43kg
Box Jump Overs 24/20”
Rest 2:00 minutes
9-12-15
Hang Power Clean 115/75lb, 52/34kg
Box Jump Overs 24/20”

Time Domain: 9:00-12:00 minutes
Time Cap: 15:00 minutes