WOD 8.16.13 Keyword: KNEES-OUT

A.  Clean Complex

3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk –  stay on the lighter side.

  • High Hang – Pockets.
  • Hang – Mid thigh.
  • Low Hang – below knees but off the floor.
B. “Open 13.4”

AMRAP 7:
3.6.9.12….

  • Clean and Jerk, (135/95)
  • Toes To Bar
C. 4×10
Pull-up work/practice
ring-row/ jumping/ banded/ strict/ weighted
People… notice “knees OUT” on every squat move:
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