1/10/2016

9
Jan

1/10/2016

We’re working on power cleans today. While you’re warming up, focus on bringing the bar into the mid-thigh position and pop that hip open to get the bar up. Get a few doubles in, then find a 1RM. Fight the tendancy to jump your feet out really wide – ideally they should move out to a squatting position (you can test this in warm-up by doing a power clean and then seeing if you can front squat)
The AMRAP will have relatively lighter power cleans, double unders (scale to a reasonable number or 3x single unders), and air squats.

Strength

Power clean
2, 2, 1, 1, 1

Conditioning

AMRAP in 12 minutes:
5 power cleans, 75% of 1RM
25 double unders
45 air squats