Thursday December 29, 2016

Clean Review

http://www.catalystathletics.com/exercise/59/Clean/

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

3 – hang squat cleans

 

Work dropping into the bottom position.

Strength

Squat Cleans*: 5 sets, 3 reps

*Catch is below parallel. Work into getting into that bottom position.

WOD

10 min AMRAP

10 Alternating KB Snatch 53/35

10 Medicine Ball Clean into Wall Ball 20/14

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