WEDNESDAY SHIFT 9.26.18

6 Rounds for Time
12 Hang Clean and Press
12 Goblet Squat

Idea weight for Men: Single KB or DB 30-50# or Pair of DBs 15-20#

Idea weight for Women: Single KB or DB 12-24# or Pair of DBs 8-12#

Score: Total Time

Goal: Under 12 Min

For this workout you will do 12 hang clean and press then 12 goblet squats 6 times!  Choose a weight that allows you to move through but is challenging too!

If you finish all 6 rounds under 8 min - do 2 more!!

For the Hang Power Clean, the weight will start at the hips. You can use a little dip and assistance from the legs OR you can simply shrug the shoulders - pull the elbows high and outside to keep the KB or DB close to the body as you rotate your hands around and bring the weight to your chest.  This is NOT a bicep curl!  Use your back and that shoulder shrug to pop the weight up!

For each rep, once the weight is up - you will do the press part by pressing the KB or DB straight up to lockout with the biceps by the ears.  Keep the belly tight and squeeze the cheeks!

After you do 12 of those you will do 12 goblet squats.  You can either use the same weight, a lighter weight, or no weight at all.

If you are using weight you will hold it at your chest with your elbows tucked in. Weight is in your heels and your feet are shoulder width apart.  Reach the chest up and tighten the belly.  Reach the butt back and down.  Keep the heels down, chest up, and drive the knees out.  Get the butt lower than the knees at the bottom with the chest still up!  Stand all of the way up at the top.

If doing this with weight makes you kind of plop or round at the bottom you may lose the weight!  If you are unable to go that low for injury reasons - you may sub squatting to a target.  You may even use a chair or pole as assistance.  For that the goal is still to squat with the heels down and chest UP!