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

Skill:

Focus on your form and the quick drop under. This translates for your squat clean.  Don’t let those laces rotate/watch for curling the ball.

WOD

Chipper

10 Deadlifts @ 135/95*

20 Wallball @ 20/14

10 Hang Power Clean

20 Kettle Bell Swing @ 53/35

10 Front Squats

20 Box Jumps @ 24/20

10 Push Press

20 Pull Ups

10 Back Squats

20 Burpees

*One barbell all the way through.