1800 N. Hobart
Pampa TX, 79065
(806)-440-1992

The ONE THREE SIX

December 29, 2011

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

From the ground, first pull.
Take your time deadlifting the bar over your knees.
Don’t get out on your toes.
Second pull.
Triple extension: hips, knees, and ankles at extension, arms are not bending and pulling yet.
Exploding and jumping the bar up.
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!)
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