WOD to Win: Stand Up 2 Cancer Registration — remember that if you want to pre-order an event shirt you must register by this Saturday Sept. 10
We are still looking for donations for our raffle! Have goods or services you can donate, or know a local business that might? Check out our Sept. newsletter to learn how you can help!
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Olympic Lifting – Technique
1) Triple Pause Clean Pull (2 reps every 90 seconds for 6 minutes)
Full 3-second pause at each of the following 3 positions: 1) 2 inches off floor, 2) Mid-knee, 3) Mid-thigh, then finish hip & knee extension into clean pull. Start at ~75% of best clean and build if desired
2) Clean (1 rep EMOM for 6 minutes)
All reps at 70-80% of best clean (OR at least 20% less than where you finished on the previous drill), focusing on positioning and speed!
Strength & Conditioning
“Mexican Jumping Beans”
For Time (12′ CAP):
10 Squat Cleans
100 Double-Unders
8 Squat Cleans
80 Double-Unders
6 Squat Cleans
60 Double-Unders
4 Squat Cleans
40 Double-Unders
2 Squat Cleans
20 Double-Unders
All squat cleans start from the floor. Scale DUs to half the number (50/40/30/20/10) (preferred) or 2x singles.
Rx+: 155/105
Rx: 135/95
Cool-Down
With barbells still loaded (raised), spend 5 minutes rolling out your calves and plantar fascia (shoes off)