Power Clean Thursday! Announcement: Due to Green Beer & Burpees on Saturday, we will not have class at Amplify. We will therefore validate the Open WOD 12.4 on Thursday at 4pm or during Friday class hours.
THURSDAY Strength Power Cleans [wmv][mov] Technique and practice. Experienced: take 15 minutes to establish a 3 rep max.
Conditioning 5 Rounds Of: • 5 Power Cleans • 10 Kettlebell Swings (#55/35) Then Run 800 meters
* Use 3repmax - 10lbs for conditioning. Run only once, after final KB swing in 5th round. Time stops upon completion of 800m.
Cleans: Technique is Essential
In a perfectly executed clean, the arms should be used solely to pull the body under the bar, which requires bending at the hips. The arms bending before the hips retreat is less efficient.