Agility, Power, Coordination, and Strength

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WOD
For Time:
45 Double Unders
45 Squat Cleans
-135 lb.M/95 lb.W
45 Ring Dips
45 Double Unders

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These are great examples of good hip extension and shrug, putting the momentum on the bar in order to give it weightlessness – the moment at which you then pull yourself under it, receiving the bar in a full front squat as it starts to come back down.

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