6.22

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

Dynamic and barbell warm up with coach

Speed. Under. The Bar. (1 Tall Squat Clean, 2 Hang Squat Cleans)

4 Minute EMOM followed by 1 minute rest
Tall Squat Clean – focus is “pulling” yourself under the bar from a maximally extended position. SHRUG, into a violent “drop” in hole. Focus here is speed of elbows, & keeping bar TIGHT to body. Need some speed here peeps!!! Keep light, but enough weight to challenge the movement. Emphasis on SPEED SPEED SPEED.

Put it Together (1 Squat Clean, 1 Hang Power, 1 Jerk )

8 Minute EMOM
Increasing Loads.

Focus here is on patient to hip, quick contact, quick pull under.

30 Never Felt So Good (Time)

2 rounds

30 Power Cleans @95/65

30 Wall Balls

30 T2B

Rx+ = 145/100

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