Hips open, hips close

Nick | 03/13/2019 | 2

We’re going to be working those hips today! We’re going to need to be able to not only open them fast and dynamically, but close them forcefully as well.

Our strength work has us focus on the opening portion for the first two reps (the power cleans) and then add the closing portion for the squat clean.  In the WOD, the burpee box jump overs are really just a series of closing and opening the hips multiple times to get from the ground to other side of the box.  After those, the toes to bar give us one more chance to aggressively close those hips.

STR:

2 power cleans

1 squat clean

WOD:

4 rounds

:90 of

-10 burpee box jump overs (24/20)

-max effort toes to bar

Rest :30