Hey Friends!

It’s getting late and I don’t feel like writing too much.  For everyone that does the WOD today/tomorrow, write down your score on the tabata and you can use it for your challenge of the week!  Isn’t that nice 😉

Make sure you get in and give blood.  You’ve got leftover blood anyway – you’re just donating the previously enjoyed stuff.

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Coaches Notes:

Clean & Jerk complex!  Meet the bar where it comes to and spend the time playing with how much power you need to put into the bar to get it to the power receiving position versus how much you need to put into the bar to catch it in the bottom (EVEN with still extending your hips all the way – just not as aggressively).  Since we JUST did HSPUs in 17.4, (though long enough away that you should be recovered), we’re safe to do them tomorrow 🙂  Don’t rest on your head, please.  Or if you do, book an appointment with me/whoever you see for chiro for later in the day.

Strength:

Every 2 Minutes for 10 MInutes:
2x 1 Power Clean + 1 Hang Clean + 1 Jerk @70%

Metcon – It was us that wanted a caravan

In a total of 9 Minutes, with a partner:
Partner 1 – Tabata Row (for calories)
Partner 2 – AMRAP Handstand Push ups
1 Minute rest, and then the partners switch places.

Score is total calories + number of HSPU (keep track individually AND as a team total – Log individual score)