Foundational Movement

Medicine Ball Clean

Set-up:

• Stance is with the heels at shoulder width or slightly wider
• Weight in heels
• Keep the chest up and brace the abdominals to maintain a neutral spine
• Shoulders over the ball
• Ball on the floor in between the legs with clearance for the arms
• Arms straight, palms on the outside of the ball with fingertips pointing down
• Head can be up, with eyes on the horizon
• Execution:

• The sequence of action is to: deadlift, shrug, pull-under, stand
• Drive through the heels
• Extend the hips and legs
• Shrug, with straight arms, pulling the body into a front squat, with the elbows beneath the ball
• Stand to full extension with the ball at the rack position to complete the movement
• Finish:

• The movement finishes with the knees and hips at full extension with the ball at the rack position
• Progression:

1. Deadlift
2. Deadlift-shrug
3. Front squat
4. Pull-under
5. Full medicine-ball clean

Technique:

Every 30 seconds for 5 minutes (10 sets):

3-5 good Medicine Ball Cleans (don’t forget the shrug!)

WOD

HERO WOD FRIDAY:

KLEPTO*

4 RFT

27 Box Jump (24/20)

20 Burpees

11 Squat Cleans (145/105)

*U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.