Thursday January 7, 2016

Clean Review

Warm Up

As a class:

2 sets (1 – PVC, 2 – barbell)

Starting from the hang (just above the knee)

3 – pop/shrug

3 – pop/shrug/high pull

3 – hang power clean

Strength

Power Clean*: 5-4-3-2-1

1 minute rest between sets, add weight between each set (as long as your form is good)

 

*Until newer folks have good form, start from the hang position. Watch for curling the bar and for catching it with an arched back.

WOD

For Time: 12-9-6-3

Cleans (135/95)

Box Jumps (24/20)

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