Thursday 28 January 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

Squat Clean:

5-4-3-2-1

Rest 1-2 minutes between sets, add weight each set as long as form is maintained. 

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

WOD

15-12-9-6-3

Hang Squat Clean (135/95)

Wallball (20/14)

Burpee over bar

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