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WORKOUT OF THE DAY

082916

Context: Mental Toughness
Mobility: Hip (playlist video here)

Strength: 7×1 power clean – 8 of 14 (7 sets of 1 rep, same weight across, approximately 85-95% of max).
Super Set: 7×3 ring dip / ring push up (7 sets of 3 reps, “across,” scale to the same challenge for each set).

Metabolic Conditioning: “Saharan Sunset”
7 minute AMRAP (As many rounds as possible) 

7 dumbbell hang power cleans (50lb / 30lb/ Health: 20lb)
7 dumbbell front squats (same)
12 burpees

Scaling Guide: 3 – 5 rounds, about 2min per round. Scale Up: 53/35lb kb hang power cleans and squats.

Coaching Tips: Hook grip the dumbbells if you can, and use as much of a power clean as possible (not so much of a “CrossFit Curl”). Make sure you finish the clean rep with the elbows in front. If you have to start breaking these up, break it up during the cleans and/or the squats and move through the burpees quickly.  Keep the abs tight on the burpees and don’t hyper extend your back at the bottom or round your back as you stand up!

Optional ‘Cash Out’: 50m overhead plate carry, 20 cal row, 3 rounds

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