December 29, 2011
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Strength WOD: 3 sets of 5 shoulder press @ same weight across all 3 sets.
WOD:
1 minute on / 1 minute rest
3 minutes on / 3 minutes rest
6 minutes on / Done!
For max reps,
15 Squat cleans (135 / 95#)
15 Pullups
15 Double unders
Start each round from the beginning with the squat cleans.
THE SQUAT CLEAN, AKA THE CLEAN
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| From the ground, first pull. Take your time deadlifting the bar over your knees. Don’t get out on your toes. |
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| Second pull. Triple extension: hips, knees, and ankles at extension, arms are not bending and pulling yet. Exploding and jumping the bar up. |
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| The catch. Pull your body under the bar and receive it in the rack position. Hips must be at or below parallel with the knee. Here, I am just barely parallel. (Hopefully you have better wrist flexibility than me!) |
