1. 30 Medball Cleans 20/14lbs
  2. Group Syncro Bar Work: Clean
  3. Rack Delivery x7 (squat) 
  4. Position 1x7 (squat)
  5. Position 2x7 (squat)
  6. Press overhead Hold :30 seconds w/bar


Wall Stretch + Voodoo Floss: Ankle 


See the Doc tomorrow at Tally at 3:30pm. Get straightened out! 

Lift of the Day:

Heavy Power Clean Single 

Perfect form and execution
10 Minutes. 

Skills & Technique: (Click below for links to more info)



1 Handstand Push-up (Rx+ Strict Deficit 6")
2 Squat Cleans 135/95lbs (Rx+ 155/105lbs)
3 Burpees (Rx+ Strict Push-up Burpee)

25 Minute AMRAP
Score rounds and reps. 

Coach's Note:

Back on some lifting. Work hard on the clean technique. Many people like to shoot the feet super wide in the catch when working for heavy power cleans. Stop increasing weight if this starts happening and focus on a better catch position and where the feet are landing. Get under the bar as normal, just keep it above parallel! This is a repeat wod from a few months ago. Make sure you're checking your graphs and making improvements from last time. I hope to see some high scores on this one. This one will test your mental toughness and your conditioning. Work hard the whole way through. Being only one handstand pushup a round, I really want everyone squaring away the handstand pushup position. Be on lookout for over extension though the back and lack of extension though the shoulders. Start from the top down. Get upside down, get your position set and do your best to not let that position change as you travel down and back up. Tight and straight bodies.

Coach Jon