Another double

Nick | 06/16/2014 | 4

Just like with our power snatches last week, we’ll be working on moving cleanly (get it?) today with our power cleans while under some metabolic duress in WOD 1.  We’ll be combining it with burpees instead of double unders and taking the work interval out a little longer.  Make sure you keep moving right up to the :40 mark each minute and pick a challenging weight with your cleans, but one that you can do all three reps touch and go (or with minimal set up).

WOD 2 is a short little burner with a focus on building range of motion on our pull ups.  I’ve been seeing a fair amount of “maybe, almost chin-to-the-bottom-of-the-bar”  pull ups recently (even in volume training!) and that says to me that we need to hit chest to bar pull ups more!  I encourage you to aim for your belly button so when you miss, the bar hits you well below your collar bone (also, super great idea when we do pulling volume training).  We talk about the importance of full depth squats all the time – it’s no different with pull ups.

WOD 1
EMOM 12
3 power cleans
ME burpees to :40

WOD 2
12-10-8-6-4-2
Box Jumps (30/24)
CTB pull ups (or 6-5-4-3-2-1 MU)