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

Strength

10 minute (5 sets) Alternating EMOM:

• 5 Medicine Ball Cleans (focus on form, not speed)
• 1 Squat Clean (from the Hang for newer folks)

WOD

8 min AMRAP

8 Push Ups

10 Med Ball Cleans

12 AbMat Sit ups