Thursday December 1, 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

3 Position Pause (2 inches off ground, low hang – top of knee, high hang) + Hang clean

This is allow you to slowly work the lift/pull and feel which muscles should be engaged at each position, ending with a hang clean, because I know y’all want to lift something.

5-7 sets, add weight if your form is good.

WOD

5 RFT

1 Power Clean

3 Hang Squat Clean

2 Push Jerks

Spring 200m

Rest 2 min

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s