10 Days until Christmas!

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

Clean High Pull – Building on last week, we’re now going to work “high elbows” into this pull. Again, start slow and light hitting all positions then add speed and weight.  You should also be able to perform this at heavier than your 1rm clean.

http://www.catalystathletics.com/exercise/100/Clean-High-Pull/

WOD

12-9-6-3

Power Cleans

Ring Dips