Wednesday, April 8th 2015
Wednesday we will be continuing our work on Cleans. As we’ve discussed every time we review them, the power comes from the full extension of the hips, not the arms! Then it is about firing your elbows through and dropping below the bar. Sometimes it is a small dip under the bar (1/4 squat or so) but sometimes the load is so heavy you need to get way down to a full squat.
STRENGTH WOD
Back Squat
3/3/3/3/3
Build up in weight for a heavy set of three
WOD
50 Double Unders
15 Hanging power cleans
3 rounds
*Find a weight you can handle in sets of five*
Fitness: 95/65, 100 Singles
RX: 155/105
RX+ 175/115
Here’s a video of Sara attempting a 115lb Clean (on the Goal Wall she was striving for 100+). Check out how low she has to get to receive the bar!