WOD NOTES:
Last month we started playing around with the clean. Today we continue with some additional practice. Timing, speed and hip drive should be starting to feel a bit better. But do not increase loading until the lift starts to feel second nature. Be patient this process can take weeks, months and years to really get comfortable.
Fitness
15 minutes
Power clean technique work
8 minute AMRAP
15 Russian swings
5 Box jumps/step ups
Performance
15 minutes
Build up to heavy 3 Power clean
8 minute AMRAP
5 Power cleans 115/75
10 Box jumps
Sport
EMOM x 10
Odds = 3-5 pistols each
Evens = 8-12 GHD Sit ups
For times:
6 x 400 m ski erg
Rest 1:1
