Thursday October 13, 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

3 – front squats

Strength

E2MOM for 20 mines (10 rounds): (Hang) Power Clean + Front Squat

*Add 5-10lbs each round. If you fail more than two attempts within a minute, go back down to the last complete rep and stay there for the rest of the rounds.

**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

5 min AMRAP*

4 Power Cleans (155/105)

24 Double Unders (72 singles or side to sides)

10 Pull Ups

 

*If you don’t complete 3 rounds within 5 minutes, keep going until you do.

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