800M run
PVC Pass throughs
PVC Position work
WOD:
Clean (This is a full clean, not a power clean. If you need to, power clean the weight first then perform a front squat. Movement is from the floor, not from the hang.)
3-3-3-3-3 (Rest 3 minutes between sets)
Reps should be touch and go, rest in the rack position if you need to.
Technique Videos
Check out this video series on how to perform the clean, then clean some more, and clean again. This is a strength based WOD obviously, we will do these from time to time in order to build strength and really focus on learning and performing these movements safely. Here is a cool video of the clean and jerk broken down in slow motion.
Coaches note: Notice the upright back position in the bottom of the clean in the videos. When practicing your squats, any squat, always strive to maintain the same position you would for your clean.
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