WOD: P1. Clean pulling positions; 1. high hang (pockets-vertical torso) 2. below knee (send hips back hard-vertical shin) 3. Floor (send hips straight down)
Back through the pull into the hips.
P2. Clean pull 85% of clean* x 4 (reps) x 5 (rounds) *scale to 55-60% of 1 rm deadlift if they don’t have a solid 1 rm clean number. (good pulling positions + Speed through the hips!)
Post WOD: core work- 50 GHD sit-ups or 75 straight leg abmat sit-ups (can be split up into 5 rounds of 10-15 reps if needed)