3/30/15 Happy Monday CFS!!! (New CFS tank and sweatshirt order going in SOON!!! Order yours at the whiteboard. Cool “burnout style”)

Derek - Are you ready for the week??!! So happy to see you so consistent at the box!!

Derek – Are you ready for the week??!! So happy to see you so consistent at the box!!

SWOD:

Squat 3×5 (add 10#)

Press 3×5 (add 2.5#)

WOD:

EMOTM 12 minutes

-Even minutes: (2) power cleans @ 75% of 1 RM

-Odd minutes: 50 DU

Great video by Coach Burgener explaining the “Burgener Warm-up”. We often forget about the most efficient path of the bar: straight up and down! We often times will initiate an olympic lift by sending the hips BACK too much instead of a simple straight up and down position. This causes the bar to swing in an arch rather than a straight line. This video is specifically for a snatch but translates the same way to a clean.(video is 10 minutes but worth the time!!!)

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