Thursday March 10, 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

Cleans (pick power or squat): 5-4-3-2-1

Rest a minute or two between rounds, increase weight each round. Let’s hit some PRs!

*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

Alt EMOM for 15 mins:

Min 1, 4, 7, 10, 13 – 15 Push Ups

Min 2, 5, 8, 11, 14 – 10 Medicine Ball Cleans

Min 3, 6, 9, 12, 15 – 5 Hibberty Gibberty

If necessary, scale reps to ensure you complete them all within the minute timeframe. Pick a rep scheme and stick with it all the way through.  No cutting reps as you get tired.

REVIEW

16.3 – review movements and work the skills

  

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