TUESDAY 2ND APRIL - WORKOUT
EMOM 16 ALTERNATING
75 SINGLE UNDERS / DB TAPS INTO MAX DB HANG POWER CLEAN
REST 1 MIN
Rx = 2x 15kg (men)/10kg (women) dumbbells
Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells
Your score is the total reps completed of the hang power cleans. Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.
Aim for 8-10 reps a round on the hang power cleans.
Top Tips: Move quickly from the skipping / db taps to the hang power cleans to maximize reps.
Set your timer to beep every minute on the minute for 16 min. When the beep goes start with your skips, complete 75 then quickly grab your dumbbells and go into hang power cleans. Do as many as you can in the remainder of the minute. Rest for the next min and record your reps. Work through this arrangement 8 times altogether. Tally your reps and record your score to wodify.
Single Under Skips: 1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then toe taps to a single dumbbell is a great sub (2 taps = 1 skip).
DB Hang Power Clean: Begin with your feet hip width apart. Dumbbells are positioned anywhere between the knee and hip and held beside your legs . Send your hips back keeping knees soft, (like you are taking a bow). Chest is up. Core is tight and weight back in the heels. To initiate movement, aggressively stand (think of jumping), squeeze your bum and with a big shrug of the shoulders bring the dumbbells up to rest on your shoulders keeping elbows high, you will come under the dumbbells into a partial squat/dip after you have fully extended your hips. Drive through the heels back to a standing position Rep is completed when the knees and hips are fully locked out and open at the top.
Tips: Think about jumping hard, but not high—you should have a strong thrust with your feet leaving the ground, but you are not trying to see how high you get. The higher you jump the longer the rep takes. Keep arms straight and long; An early arm bend will lessen the contribution of the hips.