In the effort to get Brent and I prepared to represent (well) at the Crossfit Certification in Irvine next month, Steve and Denise will be coaching us for excellent form on several things. One of those is the Hang Squat Clean. During our warm-ups we do at least 20 reps using a Dynamax ball, which really helps fine-tune technique with little weight.

Steve switched the WOD from a few days ago to do 10×5 of HSC instead of 10 singles, which allowed us to start lower and again, concentrate on form over weight. (On other WODs we will again put form at a higher priority than time in preparation for the Cert).

Stats are: 45/55/65/75/85/95/105/115/125/125.

My pulls improved a bit by changing my hand position to the inside edge of the knurling. I need to work on better flexiblilty for racking and make sure I am get an explosion from the hips.

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