WOD 1/14/13

WOD 1/14/13

*Please "Check In" when you get to class. Thank you!


5 x 3

High Hang Squat Cleans

*50% of your body weight


10-9-8-7-6-5-4-3-2-1 Reps for Time of:

Power Cleans (75% of your body weight)

Push Ups on Med Ball (If you have to do elevated push ups then just use the diamond hand position) *Show control on these push ups

This is a video I've been wanting to post. They are doing snatches but it helped me BIG TIME on cleans. Take note on the "waiting to launch" aspect. You don't jump right after the knees. You should wait until you get all the way to those hips to jump (hips fully extend) then catch the clean or snatch.