Everyone did 10 shoulder dislocates with a PVC pipe before hitting the warm-up.
Warm-up: complete for time
30 overhead squats (w/ PVC), 15 burpees
20 OHS, 10 burpees
10 OHS, 5 burpees
Skill Work: The Hang Squat Clean
More progressions! We started off with the shrug from the hang position and worked up to the actual hang clean.
Shrug -> Shrug and pull -> Front Squats -> Hang Squat Clean
Workout: Eight 3 minute rounds of…
Hang Squat Cleans + Press
One minute per station. The number of reps completed for the Hang Squat Clean + Press counts as your score. Some people may think that a good metcon workout needs many different exercises, but with demanding movements such as the Olympic lifts you don’t need a laundry list of other exercises for an effective workout.